Introduction
Weight gain is not only about indulging in high-calorie junk foods. It is a process that requires healthy and nutritious foods in the right amount. Therefore, it is essential to know what foods contribute to healthy weight gain, providing the body with the required nutrition.
List of High-Calorie Foods
To gain weight, it is important to include calorie-dense foods in your diet.
Nuts
Nuts such as almonds, cashews, and peanuts are nutrient-dense foods that are jam-packed with calories. Additionally, they are rich in healthy fats, fiber, and proteins.
Nut butter
Nut butter is another calorie-dense food that helps in attaining a healthy weight. Peanut butter, almond butter, and sunflower seed butter are some popular butter options. They are also rich in nutrients like healthy fats, fiber, vitamins, and minerals.
Cheese
Cheese is a good source of calories, proteins, and calcium, a nutrient necessary for strong bones. It is also rich in vitamin B12, which aids in red blood cell production.
Avocado
Avocado is a fruit rich in healthy fats and soluble fiber. It also contains potassium, which helps in regulating blood pressure. It is also a versatile food that can be added to salads, smoothies, or eaten on its own.
Meat
Meat is an excellent protein source that helps in building muscles. Red meat, poultry, and fish are popular options. Fish, in particular, is rich in omega-3 fatty acids and B vitamins, which are good for the heart and the brain.
Whole grains
Whole grains like brown rice, quinoa, and oats are packed with calories, fiber, and micronutrients. They are slow to digest, providing prolonged energy to the body.
Nutritious Smoothies
Smoothies are easy to make and are a nutritious way of getting in those extra calories.
Whole milk
Whole milk is an excellent source of calories and fat. It is also rich in calcium, which is good for healthy bones.
Greek yogurt
Greek yogurt is high in protein, low in calories, and packed with probiotics, which are good for gut health.
Fruits
Fruits like bananas, strawberries, and mangoes contain natural sugars and are high in fiber. Berries like blueberries and raspberries are particularly high in antioxidants and vitamins.
Peanut Butter
Peanut butter is a good source of calories, healthy fats, and protein. It also contains vitamin E, which is good for the skin. It is easy to add peanut butter to smoothies for extra calories.
Healthy Fats
Fats are an essential macronutrient necessary for hormone regulation and energy production.
Nuts
Nuts are a rich source of healthy fats. They are also high in fiber, which helps in maintaining healthy digestion.
Olive oil
Olive oil is a healthy fat that contains monounsaturated fatty acids, which are good for the heart. It is also high in vitamin E, an antioxidant that protects the body from free radicals.
Coconut oil
Coconut oil is high in medium-chain triglycerides, which are easily digested and used as an instant energy source. It is also good for the skin and hair.
Cheese
Cheese is a good source of saturated fat and other essential nutrients like calcium, vitamin B12, and zinc.
Protein-Rich Foods
Protein is essential for muscle building and repair.
Chicken
Chicken is a good source of lean protein that is low in fat. It is also rich in vitamin B6, which is good for healthy skin and hair.
Fish
Fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, which are good for heart health. They are also high in vitamin D and B12.
Lentils
Lentils are a good source of protein and fiber. They are also low in calories and fat, making them an ideal food for weight gain.
Beans
Beans like chickpeas, kidney beans, and black beans are rich in protein, fiber, and minerals like iron and magnesium.
Eggs
Eggs are a rich source of complete protein, fats, and vitamins like vitamin D and B12. Eating eggs regularly can help in gaining healthy weight.
Calorie-Dense Snacks
Snacks can be an easy way of getting in extra calories.
Mixed nuts
Mixed nuts are high in calories, healthy fats, and protein. They are also rich in vitamins and minerals like iron, magnesium, and potassium.
Granola bars
Granola bars are a convenient snack that is high in fiber and calories. They are also a good source of healthy fats and protein.
Cheese cubes
Cheese cubes are an excellent snack that is high in calories, proteins, and calcium. They are easy to carry and make a good on-the-go snack.
Dried fruits
Dried fruits like raisins, figs, and dates are high in calories, fiber, and micronutrients. They are also a good source of antioxidants, which protect the body from free radicals.
How To Add Calories To Meals
It is important to add calories to meals without compromising the nutritional value of the food.
Adding butter or olive oil to vegetables
Adding a dollop of butter or a drizzle of olive oil to steamed vegetables is an easy way of adding extra calories to a meal.
Swapping low-fat dairy with whole-fat dairy
Replacing low-fat dairy with whole-fat dairy like milk, yogurt, and cheese can add calories to a meal. It can also help in getting in the required amount of calcium and other micronutrients.
Adding nuts and seeds to salads
Adding a handful of nuts and seeds to salads is an easy way of adding extra calories. It also adds crunch and flavor to the salad.
Conclusion
Healthy weight gain requires consuming a balanced diet that is high in calories and nutritious. Including foods like nuts, whole grains, healthy fats, protein-rich foods, and calorie-dense snacks in the diet can help in attaining a healthy weight. Adding calories to meals in a healthy way can also help. It is always advisable to consult a dietician for personalized diet plans.
Final advice for healthy weight gain
It’s important to remember that weight gain is a slow, gradual process. It is essential to be consistent with your eating habits and exercise regularly to maintain a healthy weight.
