Having too low a weight can cause health problems just as being overweight can. It can be hard to put on weight if you have a naturally fast metabolism or are a very active person. You can gain weight by eating burger and fries every day but your body won’t thank you. Put good nutrient-dense foods on your menu and you’ll gain healthy weight.
1. Lean Red Meat
One of the best foods for healthy weight gain is lean red meat. Something like beef steak is great to have as part of your weight gain diet, but you have to be mindful that not all cuts as are fatty as one another. The main benefits of incorporating lean red meat in to your regime are the fantastic quantities of protein and iron that it boasts. Go for a nice rib eye or T-bone.
2. Nut Butter
Real nut butters, like natural peanut butter, are absolutely packed full of protein and good fats that make them perfect for a steady and recommended weight gain diet. One tablespoon of natural nut butter contains around 100 calories, so it can be great food to mix in with things like oatmeal, spread on wholemeal bread, or even use a dip with apple slices. It’s a tasty way to incorporate extra calories in to healthy food.
3. Whole Fat Milk
If you have been drinking skimmed or even semi skimmed milk, then the full taste of whole fat milk might take a bit of getting used to, but making the switch is a great way to add more sustenance and calories to your diet without having to rethink all of your favorite dishes. A bowl of cereal in the morning topped by a healthy glug of whole fat milk is perfect.
4. Tropical Fruit
Whilst still being healthy fruit, tropical fruit can actually help towards gaining some much-needed weight. Fruits like mango, bananas, papaya and pineapple are all delicious and full of natural sugars that provide you with some calories and energy. Blending a mixed bunch in to a smoothie is great.
Avocado is a wonderful vegetable, with half of one containing lots of healthy fats and around 140 calories. Importantly, avocado also has high levels of folic acid, potassium and vitamin E, which are all things that you need in your body to aid in your healthy weight gain journey. Delicious on toast with a bit of salt and pepper!
6. Natural Granola
Natural granola is great for healthy weight gain because it is packed full of ‘good fats’, substantial calories, and sugar, but does not contain potentially unhealthy amounts of refined sugar. You can make it yourself or buy it in a store, and it’s delicious with thick yogurt, fruit and a bit of honey!
7. Whole Wheat Bread
Any nutritionist will say that eating healthy bread products is one of the best steps toward gaining weight in a responsible and healthy way. Adding whole grain bread to your diet will provide you with lots of nutritious fiber, especially compared to the refined white breads that offer practically nothing for your body!
Nuts are a great snack to have throughout the day if you are looking to gain weight, as they are full of nutrients and fats that your body can thrive off of. Picking up a big bag of mixed nuts from the store is a great place to start, and you can make a variety of snacks from this base ingredient.
Cheese is officially one of the most beloved foods in the world, and it’s great because you can add to almost any dish! Cheese contains the same benefits of full fat milk, but has even more flavor and can be used to add calories to healthy dishes like chicken or salads.
If you need to gain weight, it is a good idea to consult with a nutritionist who can help with menu planning.