High Calorie Diets

Dear Sir/Madam,
The information you have supplied in response to the Netogreen questionnaire indicates that some changes should be made in your diet. In order to improve your health and quality of life a high calorie diet is recommended.
All dietary changes involve learning, experimenting, and figuring out what is right for you. This is the most difficult part of incorporating changes into your daily life. However, you have a lot to gain. Taking steps to change your diet will help put you in control of your health, give you the ability to take care of your nutritional needs and successfully end behaviors that may be harmful to your health.
Just to remind you, weight gain is a long-term process and it will take patience and wise food choices for you to reach your ideal weight.
Remember, when making changes in your diet, there will be setbacks, and you can feel lost. What is most important is to know the correct path and return to it when you stray. Slowly you will adapt to your new diet.
This is your opportunity to take control and be a winner.
We wish you success in achieving your goal and are available at any time to answer your questions.
The Netogreen Staff
Why do you need a high calorie diet?
Diets that do not provide adequate energy can jeopardize your health and increase the risk of disease. A diet based on balancing energy needs with energy expenditures is vital for maintaining your physical condition. It is common knowledge that being overweight is bad for your health, but what are the possible health problems associated with being underweight?
Many studies show that low calorie diets and being underweight, in individuals in situations similar to yours, leads to increased health risks. Anemia and iron deficiency are common along with other deficiencies such as lack of calcium. Calcium deficiency can lead to loss of bone mass (osteoporosis). Impaired vision, disorders of the digestive tract, irregular heartbeat, and decline in muscle strength and difficulty in maintaining body temperature are all associated with being underweight. Older individuals who are below the minimum recommended weight are at greater risk of falling and suffering from bone fractures.
Adapting a diet that is high in calories will help you:
  • Strengthen your immune system and allow for faster recovery from wounds and infections.
  • Improve your overall health, sense of well-being and quality of life. 
How do you begin your high calorie diet?
The Netogreen program will provide you with all the information you need to make changes in your diet, but it is your responsibility to carry out these changes. In order to help you in correctly planning simple menus, Netogreen provides easy-to-follow information, choices and plans.
We are always happy to answer all your questions.
Good luck on your undertaking!
What do you need to know to be successful?
Starting a high calorie dietmeansthat you must increase the amount of calorie dense foods in your diet and make wise nutritional choices that include foods that are prepared according to your needs.
We recommend that you learn and think about the principles of your new diet and choose from the recommended list of foods. The list has been prepared for you by the Netogreen experts and your job is to pick out the foods you like most.
A.     Principles of high calories diets: 
  1. Decrease intake of foods that taste salty or contain large amounts of sodium for example: soup mixes, smoked meats, salty cheese, salty snacks and more.
  2. Increase the number of calories you eat each day by an additional 200-500 kcal.
  3. Choose healthy foods that are rich in vitamins, minerals and dietary fiber.
  4. Divide your meals over the course of the day- 5-6 small balanced meals.
  5. Favor frying and braising in oil over baking or steaming.
  6. Prefer fats and oils rich in monounsaturated fatty acids and omega-3 fatty acids and eat less saturated fats and trans fats.
  7. Prefer natural fruit juices over diet drinks.
  8. Choose pita bread and bagels instead of bread because they have a higher calorie density.
  9. Make wise choices when it comes to choosing sweets.
  10. Pick foods with textures that are easy to chew and swallow.
  11. Add dietary enrichment that contains a high concentration of calories in a small volume for example: Ensure or Ensure Plus. 
B.     Choosing calorie-rich foods: 
  1. Meats: Choose low fat meats most often; eat beef containing up to 5% fat, turkey and chicken with little fat and no skin.
  2. Fish: It is recommended to increase daily fish consumption of all varieties. 
  3. Legumes: Try to include peas, beans, lentils, and chickpeas at least twice a week in combination with grains like rice, quinoa, bulgur wheat and pasta.
  4. Grains: All varieties of grains are recommended: wheat, rye, rice, quinoa, barley, buckwheat, millet. Potatoes and sweet potatoes make good grain substitutes.
  5. Eat your grains in hot cereals, in breads and in soups.
  6. Eggs:Diversify your egg dishes - enjoy hard boiled eggs, scrambled eggs, fried eggs and omelets.
  7. Milk Products: Drink whole milk, cheeses and yogurt.
  8. Fruits and Vegetables: Eat a variety of fruits and vegetables. Include natural fruit and vegetable juices, fruitshakes/smoothies, and dried fruit in your diet.
  9. Fats and Oils: It is recommended to use olive oil, canola oil, soy oil, sunflower oil, and include olives, sesame paste, all nuts- walnuts, pecans, cashew, pistachio, almonds in the diet.
  10. Sweets and Desserts: Use your good judgment in adding sugar, honey, jams, and jelly to your food.
C.     The Netogreen list of food choices
The following table can help you make wise food choices that include items with high calorie content:
Every Day
Twice a week
Chicken and turkey without skin- cooked well or roasted, Lean beef cooked well, low-fat sandwich meats (2% fat).
Unless there is a medical contradiction, fried products can be eaten two or three times a week.
All varieties of fish, fish canned in oil cod fish, halibut, salmon, bass, trout, tilapia.
It is recommended to include saltwater fish in the menu at least twice a week, these fish are naturally rich in omega-3 fatty acids.
Chickpeas, all varieties of beans, lentils, dried peas.
Eat legumes together with grains like rice or bulgur wheat- for high quality protein.
Bread of all varieties-, rolls, crackers, rice, pasta, buckwheat, noodles, quinoa, bulgur, barley, hot cereals, corn, popcorn and breakfast cereals- in particular those that contain nuts and dried fruit.
Baked goods and cakes that contain shortening, margarine, butter, whipped cream or egg yolks.
Baked goods rich in fat add to the daily calorie intake and aid in weight gain. However, they often contain large amounts of saturated and trans fats and should therefore be eaten in moderation. Potatoes and sweet potatoes make good grain substitutes. When possible, choose whole grains.
All varieties of eggs.
It is recommended to make pancakes or waffles or French toast that contain eggs.
Whole milk, cheeses, yogurt and puddings.
High fat cheeses, butter, sour cream, cream cheese ice cream, milkshake.
If you suffer from high cholesterol or high triglycerides you should avoid milk products with more than 3% fat.
All varieties of fruits, fresh, cooked, pureed, canned, dried.
If you suffer from lack of appetite and only eat a limited quantity of food, prefer fruits and other foods over vegetables.
All varieties, Fresh, cooked, stir-fried.
All varieties of oils (soy, canola, olive, sunflower) avocado, olives, sesame seeds, mayonnaise, tehini, nuts- almonds, walnuts, pistachios, cashews, sunflower seeds.
Butter, margarine, whipped cream, dressings.
Prefer fats and oils with monounsaturated fats instead of saturated and trans fats.
Sugar, Honey, Jam, Jello, puddings, maple syrup, popsicles, candy, ice cream, chocolate, cookies and cakes.
Use your good judgment in choosing sweets and desserts. These foods are rich in simple sugars (empty calories) and often lack nutrients such as vitamins, minerals and dietary fiber. Some of these foods are rich in trans fats.
Water, Herbal teas, natural fruit juices, cocoa based drinks, drinks that include milk.
Ensure or Ensure plus, Scandishake, Polycose.
It is recommended to meet with a dietitian to decide which supplement best fits your needs and to determine how much you should include in your diet.
Any Questions?
The Netogreen Staff is happy to serve you at any time