Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese. When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor. Vegetables Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers. Buy canned fruit packed in heavy syrup, instead of its own juice, for extra calories.
Soups Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups.
These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types. Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation. Salads Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing. Creamy dressings are high in calories, but also high in saturated fat.