People often think about losing weight and shunning high-calorie foods. But for those who have lost weight due to cancer treatments and other illnesses, healthy high-calorie foods are essential for gaining back the weight. People with diabetes benefit from nutrient-dense foods to manage blood sugar. Endurance athletes and those who have physically demanding jobs need to refuel without a sugar crash. Whether you're recovering from illness or training for a marathon, a good dose of protein, healthy fats, complex carbohydrates, and vitamins and minerals at every meal keeps your body running smoothly.


1. Steak

Packed with protein and iron, steak is a powerhouse. Women generally don't eat enough protein, and a dearth of this nutrient leads to fatigue, especially when iron is being lost during menstruation. If you're feeling tired, a small portion of steak could be just the pick-me-up to fulfill your body's protein and iron needs and combat that fatigue. Vitamin C helps the body absorb iron, so whether it's a filet mignon with a green salad, beef and broccoli stir-fry, or a steak fajita with fresh salsa, pair your red meat with a big side of veggies for the healthiest benefits. A serving of beef is only 3 or 4 ounces, though, so don't overdo it.

steak calories

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