Nutrihealthline.com – Planning to gain few kilos and put on a bit of weight? We advise you not to fall in trap of unhealthy supplements and junk food, and instead choose Healthy Weight Gain Foods that are nutrient-dense and energy-dense.
Compiles 10 cheap yet healthy foods to put on any amount of weight
Table of contents
Rice is in the grain food group, which packs complex carbs, dietary fiber, vitamins and minerals, and provides you high amount of energy. 100 grams of rice contains about 130 calories, plus it’s economical. Rice is easily digestible grain and has no gluten issues unlike wheat. Balance your rice consumption with protein rich and healthy veggies.
2. Peanut Butter
Peanut Butter is rich in proteins and is one of the healthy ways to gain weight. A tablespoon of peanut butter contains 90 calories. Peanut butter can be added to toasts, sandwiches, soups, some salad dressings and few stews. However it does contain saturated fats, and so, don’t over eat.
3. Whole Eggs
Eggs are super nutritional, and are packed with proteins, vitamins A,D, E and good cholesterol. One egg contains 75 calories, 5 grams of fat, 6 grams of protein, as well as vitamin B-12, and it helps you gain muscle. They are not only inexpensive but gives you good number of cooking options to experiment. Eat eggs in your breakfast and it’ll certainly help with your weight gain goals.
Granola is one of the best foods to up the calories. Loaded with nuts and oats, one bowl of Granola packs around 500 calories and required energy, protein and fibre. It’s not only healthy but adds you pounds in no time. You can also opt for granola bars that are equally nutritious.
Avocados are one of the super foods that provide an array of health benefits. Packed with monosaturated fats, potassium, B vitamins, beta carotene and vitamin E, a medium-sized Avocado contains approximately 320 calories and 29 grams of fat. Since avocados are high in calories and fats, you’ll gain those needed pounds easily.
The fatty fish Tuna contain a host of healthy fats and proteins that aids not only in Weight gain, but also in maintaining physical well-being. Tuna is also easy to cook and you can combine with different dishes. Along with Tuna, Salmon ensures right proteins and help increase weight.
7. Whole Milk/Soy Milk
A glass of whole milk contains nearly 150 calories and 8 grams of protein, which is the quick way to get the needed energy. But if you’re lactose intolerant, opt for Soy Milk or Almond Milk. Soy Milk contains 130 calories per glass. Both Milk and Soy Milk contains fat content and is apt for those who wanted to gain weight.
Potatoes are rich in carbohydrates and complex sugars, and are the most obvious choice for gaining weight. They are also rich in fiber and vitamin C which have a large impact on weight gain. Enjoy Potatoes in variety forms-Mashed, baked or grilled and mix it up with butter, sour cream, bacon, cheese and chilli to maximize weight gain results.
The high fat content in cheese will most certainly help you increase your weight, and Nutritionists say one serving of cheddar cheese packs a good 69 calories. Besides the fat content, Cheese is also high in protein and calcium and contains necessary vitamins and minerals that help you gain that weight in a healthy way. You can add cheese to almost all your dishes in the form of sprinkling or shredding.
Bananas are a great food to put on weight, plus they are totally affordable and tasty. The fiber content and essential vitamins like potassium packs energy, keep you healthy, and further acts great for workout fuel. One Banana contains approximately 100 calories, and they easily bulk you up. However, they have sugar content and so eat them in moderation.
*Results may vary from person to person and results are not guaranteed