Gaining weight in a healthy way involves consuming more calories than you burn. Here are some foods that can help you with this:
Proteins:
Lean meats and fatty fish: These provide protein for muscle building, and healthy fats for sustained energy. Think salmon, tuna, chicken breast, and lean cuts of beef.
Eggs: A whole egg packs a protein punch and healthy fats.
Dairy products: Full-fat milk, yogurt, and cheese are great sources of protein and healthy fats.
Beans and legumes: A vegetarian source of protein and fiber, beans and legumes are filling and nutritious.
Carb Rich Options:
Rice: A classic and easy-to-digest source of carbohydrates. Brown rice provides more fiber than white rice.
Potatoes and sweet potatoes: Complex carbohydrates with essential vitamins and minerals.
Whole grain breads and cereals: Choose whole wheat or multigrain options for sustained energy.
Dried fruits: Dates, raisins, and prunes are concentrated sources of calories and nutrients.
Healthy Fats:
Avocados: A creamy and delicious source of healthy fats and fiber.
Nuts and nut butters: High in calories, healthy fats, and protein. Almonds, walnuts, peanuts, and peanut butter are all excellent choices.
Healthy oils: Extra virgin olive oil, avocado oil, and canola oil can be drizzled on salads or used in cooking.
Smart Snacking:
Homemade protein smoothies: Blend fruits, yogurt, milk, nut butter, and protein powder for a calorie- and nutrient-dense snack.
Trail mix: Combine nuts, seeds, dried fruit, and dark chocolate for a portable and energy-boosting mix.
Remember, focus on adding these foods to a balanced diet that includes plenty of fruits, vegetables, and whole grains. If you have any underlying health conditions, consult a doctor or registered dietitian before making significant changes to your diet.