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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Gaining weight in a healthy manner requires nutrient-dense, high-calorie foods. This presentation highlights foods that can help you achieve your weight gain goals while maintaining overall health.
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Healthy weight gain involves increasing muscle mass and energy levels, not just body fat. A balanced diet rich in high-calorie, nutritious foods is essential for sustainable weight gain.
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Avocados are packed with healthy fats and calories. One avocado provides around 250-300 calories, along with vitamins, minerals, and fiber, making it an excellent choice for weight gain.
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Nuts like almonds, cashews, and peanuts, as well as nut butter, are calorie-dense and rich in healthy fats, protein, and fiber. A handful of nuts or a spoonful of nut butter adds significant calories.
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Whole milk, cheese, and full-fat yogurt are rich in calories, protein, and essential nutrients like calcium and vitamin D, making them ideal for healthy weight gain.
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Olive oil is a calorie-dense source of healthy monounsaturated fats. Drizzling it over salads, pasta, or bread can significantly boost your calorie intake.
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Lean meats like chicken and fish provide high-quality protein and calories, essential for muscle growth and overall weight gain. Incorporate these into your meals for balanced nutrition.
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Starchy vegetables such as potatoes, sweet potatoes, and corn are rich in carbohydrates and calories. They provide energy and help in gaining healthy weight when included in regular meals.
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Whole grains like quinoa, brown rice, and oats are high in calories, fiber, and essential nutrients. They serve as excellent base foods to add bulk and calories to your diet.
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For healthy weight gain, focus on nutrient-rich, high-calorie foods. Incorporating a variety of these foods into your diet can help you achieve your weight goals while maintaining overall health and wellness.
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