Healthy Food for Gaining Weight

"I can't control everything in my life, but I can control what I put in my body." ---Nutritiously

Desiring to put on extra kilos? This list will support you with healthy food. There is a healthy way to go about gaining weight.

Being underweight can be a sort of health concern especially if it caused by poor nutrition, just as losing weight require calorie control same with gaining weight.

For you to gain extra body mass, you need to put on more calories than you burn. Unfortunately, most people feed on necessary supplement and junk foods in order to gain weight.

If you want to put on extra pounds don’t rely on high calorie dense food but rather choose nutrient and energy dense food.

List of healthy foods to help you gain weight include;

• Red Meat

When it comes to gaining lean muscle, red meat is the best source of animal protein. It contains leucine, an amino acid and dietary creatine that stimulate protein synthesis to build lean muscle.

Study conducted showed lean meat help to put on lean body mass whereas fatty steaks increase the fat mass in your body, which is not a healthy way to gain weight.

• White Rice

Rice is most cost effective way to add more calories to your plate. 100 grams of white rice provides 130 calories of energy and 28 grams of carbs with a very little amount of fat. A study found that eating white rice over a period of one year helps to gain 3 kilograms of weight.

• Tahini

Studies have found that Tahini seeds are loaded with antioxidants and healthy fats that have antihypertensive properties. The lignans in them also have anti-inflammation and immunity –strengthening abilities.

Add 2 to 3 teaspoons of tahini to your salad or mashed potatoes and have a delicious meat that will help you gain weight.

• Whole Grain Cereal Bars

They are calorie dense snacks that can be enjoyed as either as snack, pre or post work out meal. The nuts and cereals found in them provide instant energy and the calories help increase weight. You can also make homemade cereal bars by mixing dry fruits with honey or maple syrup.

• Avocados

Avocados are rich in monosaturated fatty acids plus they have Vitamin K, Potassium and fiber. One avocado amounts 200 calories.

• Dried Fruits

Berries and apples can be dried and eaten. They have a high number of calories per gram and also provide antioxidants and vitamins for a healthy body.

All the water content has been removed and energy dense in fruit is left making it the best food to gain weight.

Dates, figs and prunes are also some healthy dried fruits. The best way to eat them is as a snack.

You can make them yourself just slice fruits, cover the fruit in lemon and water. Bake them for 4-12 hours at 145 degree Fahrenheit.

• Milk

Milk offers a mix of fat, carbohydrates and protein. It is also an excellent sources of Vitamins and Minerals, including calcium.

The protein content makes it a good choice for people trying to build muscle.

One study found out after a strenuous workout drinking a skim milk helped to build muscle more effective than a soy-based product. Anyone looking to gain weight , milk should be added to their diet throughout the day.

• Salmon and Oily Fish

They are rich in protein with lots of healthy fat. They also contain significant amount of omega-3 fatty acids.

About 34 grams of high quality protein and 350 calories which could assist you in gaining weight and building your muscles.

• Whole Eggs

Egg yorks are rich in essential nutrients. This is because eggs provide you with both high quality proteins and healthy fats that are guaranteed to help you gain weight.

Most body builders eat more eggs because they understand their role in assisting in muscle building.

• Homemade Protein Shakes

They are rich in nutrients and don’t contain artificial sweeteners and taste enhancers. You can have Protein shakes as breakfast, lunch, dinner or as pre or post workout meal.

Studies have found out taking protein smoothies assists in building muscle mass and help to gain weight.

Some examples of homemade protein shake ideas.

a. Peanut Butter Protein Shake

Mix 2 tablespoons peanut butter, 1 cup fat milk, and I banana. Blend all.

b. Chocolate and Apple Protein Shake

Mix 2 scoops chocolate protein powder, 1 cup soy or almond milk and 1 apple.

c. Banana and Almond Shake

Mix 1 large banana , ½ cup yoghurt, ½ cup milk and 2 tablespoon almond powder.

• Nut Butters

Nuts are rich in protein, fiber, and healthy fats and can help you boost your calorie intake. Nut butters especially are wonderful foods for weight gain as they are easier to eat than nuts alone.

A tablespoon of peanut butter has around 1000 calories and 16 grams fat. It is also a great source of Vitamin E and Magnesium.

Different types of nut butters-almonds, peanut, hazelnut, cashew, macademia butters. Choose the ones made from 100% nuts without added sugar.

• Healthy Oils

Olive is rich in healthy monosaturated fat and can add calories and flavor to your pasta, bread and vegetables.

Canole oils are great source of Omega-3 and monosaturated fats, making it a terrific, all purpose cooking oil. The oil in which you cook your food has a great impact on your health.

• Bananas

Bananas are loaded with dietary fiber, potassium, protein, Vitamin A, Vitamin C, Folate and healthy fats.

One medium sized fruit provides 105 calories of energy and 27 grams of carbohydrates.

• Pasta

Pasta are another packed calorie carbs diet that provides the base for an ideal meal. Two cups of cooked spaghetti has almost 400 calories.

A cup of Bolognese sauce adds no less than 160 calories.

Sprinkle 2 tablespoons of parmesan cheese on top for another 45 calories. You will find yourself with no less than 600 calories in one meal.

• Mangoes

Mangoes are sweet but high in calorie. They are packed with dietary fiber, fruit sugar, vitamins and minerals. They have anticancer, anti-inflammatory and anti-oxidants properties.

• Hummus

Hummus have high protein content and high fat content. 100 grams of hummus contain 237 calories along with 8 grams of protein and 18 grams of fat.

Final Thought:

Gaining weight the healthy way is possible. The above numerous foods can help you realize your goal of gaining some body mass.

Avoid junks and unhealthy foods, they can predispose to obesity which can lead to other health issues and complications.