Gaining weight is all about getting enough calories. If you don’t eat enough foods, it is nearly impossible for you to gain weight. However, It does not mean you can eat anything. In order to gain a healthy weight, choose foods that are high in calories as well as in nutrients. This will help you build muscle mass and not fat.
If you want to gain weight the healthy way, here are some best foods that you should include into your diet:
Nuts and seeds are high in calories and essential fatty acids. They are also high in protein, fibre, and vitamin E. You can have them with cereals, salads, or serve them as snacks after meals. Peanut butter is also a good high-calorie food to be used in sandwiches, toasts or in any other way. Some of the best nuts for gaining weight, including: almonds, brazil nuts, peanuts, walnuts, flaxseeds, and sunflower seeds.
- Dried Fruits
Dried Fruit such as Raisins are high in calorie. By taking 1/4 cup of these fruits, you will add about 140 calories and extra vitamin A, fiber, iron, and potassium. Mix the fruit into yogurt or puree dates into smoothies for natural sweetness. You can also have dried fruits with nuts as your evening snack or after meal snack.
Avocados are high in monounsaturated fats, which help in building muscle tissues and thereby gain healthy weight. They also contain many essential vitamins and minerals like vitamin K, potassium and fiber. An average avocado contain up to 200 calories, so by eating a few of these a day will help you to gain weight fast. You can add avocado slices to your sandwiches or salads, or used for milkshakes.
Bagels are good sources of carbohydrates that your body needs for energy. To get the most nutrients, choose bagels made with whole grains rather than with white flour. Spread the bagels with cream cheese, peanut butter, or jams to boost the calories.
Pasta is another energy-dense carbohydrate source and can serve as basis for healthy high-calorie food. A cup of cooked spaghetti noodles contain about 220 calories. Topping your pasta with lycopene-rich marinara sauce and adding a quarter cup of shredded cheese for more calories and calcium.
- Peanut Butter
Peanut butter is an ideal food for people who are trying to gain weight. One table spoon of peanut butter contains about 94 calories, 4gr of protein, and 3gr of carbs. It is simply made from crushed peanuts mixed with any of the various types of oils. I would recommend a natural peanut butter because they are usually made with healthier oils. You can add peanut butter mixed into oatmeal, topping a slice of whole grain bread, or use as a dip for apples.
- Fruit Juice
Fruit juice can be a better option for gaining extra calories. A glass of fruit juice contains more than a hundred calories and also vitamins, which are essential to your body. Choose 100% fruit juice instead of fruit-flavored drinks that are mostly sugar or high-fructose corn syrup – they just don’t pack the nutritional value of 100% fruit juice.
- Healthy Oils
Healthy oils, such as olive oil, canola oil, soy oil, and mustard oil, are good for your heart and each tablespoon contains about 45 calories. You can use them as a dip for your sandwiches or add them to your salads to get extra calories.
Eating more often or snaking throughout the day will also help you to gain weight fast. Always keep a small bag of your favorite nuts close by to urge you to snack.