It seems like North America is obsessed with losing weight, but what happens if you want to gain weight? Some people are naturally quite small and they too feel the effects of bullying. It can be very hard for a person with a fast metabolism to gain body weight. For these individuals, even a few pounds can make the difference. Doctors say that having too low body weight can cause health issues like organ damage, lack of menstruation in women, and bone density loss to name a few.
Individuals who are recovering from eating disorders may also be interested in learning how to gain weight a healthy way. It is certainly true that drinking sugary sodas and eating french fries all day will make you gain weight, but your body may suffer the consequences of poor diet and lack of nutrition. Nutritionists recommend that the best way to gain healthy weight is by eating natural, whole foods and paying attention to caloric intake.
Here are 11 healthy foods that when eaten right can help you gain healthy weight…
1. Lean Red Meat
If you are trying to gain weight, enjoy some lean red meat. Steak
contains a ton of protein and iron. But food experts warn that not all
steak cuts are made equal. You want the fatty cuts where the meat is
marbled. These cuts of meat will contain more calories, but they’ll also
be way more delicious too! Look for rib-eye, t-bone, New York strip,
and beef tenderloin. Red meat is high in cholesterol, so most food
professionals don’t recommend it as part of a healthy diet more than a
few times per week. Combining it with an unhealthy diet high in
saturated fats could cause health effects.
2. Real Nut Butters
Natural peanut butter is packed with protein and fats, making it a
great choice for people trying to gain weight the healthy way. One
tablespoon contains around 100 calories and has 4 grams of protein. Real
peanut butter is also high in folate, magnesium, vitamin E, and vitamin
B3. You can enjoy peanut butter mixed into oatmeal, topping a slice of
whole grain bread, or as a dip for apples. When picking a brand of
peanut butter, try to find varieties that are all natural, meaning they
don’t have a ton of sugar and other ingredients added.
3. Whole Fat Milk
Dietitians say that one simple substitution you can make when trying
to gain weight is swapping your skim milk for whole milk. It’s only 60
calories more a glass as the fat is left in. When you keep the fat in
milk, the vitamins and nutrients stay in the solution. Whole milk is
high in vitamin D and A. Add whole milk where ever you would use skim,
such as in oatmeal, cereal, sauces, or just as a glass of milk. If you
enjoy milk in your coffee, you can also use cream here.
4. Tropical Fruit
An apple a day keeps the doctor away, but tropical fruit can help you
gain weight. Fruits like mango, papaya, bananas, and pineapple are
amazing choices according to food experts. Why? They are full of natural
sugars and can give you great energy. Adding servings of fruit to your
diet is a great and healthy way to gain weight. If you find it
difficult to eat enough fruits and vegetables in a day, try blending
them to make a delicious smoothie.
5. Avocado
These delicious green vegetables are an excellent way to add
heart-healthy fats to your diet. One half of an avocado contains 140
calories, but also contain high levels of potassium, folic acid, and
vitamin E. Avocado also are filled with B vitamins. Enjoy avocado added
to salads, cut up on meat, or even spread on toast. Mash half a ripe
avocado onto bread and season with salt and pepper. Delicious!
6. Natural Granola
Natural granola with no added refined sugar is a great cereal to
enjoy if you are trying to gain weight. This tasty snack is made from
rolled oats, sugar, and healthy fats (like nuts and coconut oil). More
dried fruit and nuts can also be added. You can buy granola pre-made,
but it’s easy to make at home too! Enjoy granola topped with thick
yogurt, fruit, and a drizzle of honey. This breakfast will be high in
protein from the yogurt, filled with fiber from the oatmeal, and sugar
from the fruit.
7. Whole Wheat Bread
Nutritionists say that eating healthy bread products is a great way
to start gaining weight. If you’re adding bread to your diet, look for
whole grains. While white bread is what we all grew up with, it’s not
the best for your health. By refining the wheat so much, we strip the
nutrients out of it. Instead, opt for whole grain varieties. These
contain a fiber and minerals that are missing in white bread. It will
help you stay full for longer, and give you sustained energy.
8. Vegetable Oils
Nothing beats the taste of oil for cooking or in salad dressings.
Extra virgin olive oil, safflower oil, coconut oil, and peanut oil are
full of flavor and heart-healthy calories when enjoyed in moderation.
Plus, most oils are safe to use when cooking at high temperatures,
unlike butter which will burn. Many vegetable based oils also have
concentrated flavor, so you can use less when cooking.
9. Nuts
Nuts are a great snack for gaining weight. According to foodies, they
are full of fat and nutrients, but also contain a great deal of fiber.
Eating only a handful of nuts can keep you full for hours. Not all nuts
are equal for fiber though. Almonds are a great choice, while macadamia
nuts are very high in fat. Mixed nuts are a great option because you can
get the nutritional benefit of many varieties in one snack. Add nuts to
your salads, on top of Asian dishes, and in your breakfast cereals and
oatmeal.
10. Cheese
Cheese is one of North America’s favorite foods. And for good reason,
you can add cheese into almost any dish. It has all the nutritional
benefits of milk products, but most cheeses are high in fat, making it a
good product to have if you are trying to gain weight. Cheese comes in
many delicious varieties, so pairing a cheese to your meal is a fun
experience in moderation. Try goat cheese with eggs, Swiss with roasted
chicken, and Parmesan on top of asparagus. On its own, cheese also makes
a great snack because it’s high in protein.
11. Potatoes
One of the first things people cut when trying to lose weight are
carbohydrates. Thus, add them back to your diet when you are trying to
gain weight! The key is choosing carbohydrates that have nutritional
value. Potatoes are a great choice because they’re high in protein
(really!), full of fiber, and contain a ton of vitamin C. Eat potatoes
with the skin on for optimum nutrition. Once they’re peeled, the protein
is cut in half. Also, you can mix it up with mini reds and sweet
potatoes that pack more flavor that white potatoes.
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