Foods you Should Eat to Gain Weight in a Healthy Way | Dr. Hansaji Yogendra
- Complex Carbohydrates: Brown rice, quinoa, sweet potatoes, whole-wheat pasta, and whole grain breads are excellent sources of complex carbohydrates. They provide sustained energy and fiber to keep you feeling full for longer.
- Healthy Fats: Include healthy fats from sources like avocados, nuts (almonds, walnuts, peanuts), seeds (chia seeds, flaxseeds), and fatty fish (salmon, mackerel, herring) in your diet. Healthy fats are satiating and provide essential nutrients.
- Lean Protein Sources: Lean meats, poultry, fish, eggs, beans, lentils, and tofu are great protein sources for building muscle mass.
Nutrient-Rich Options:
- Dairy Products: Full-fat yogurt, milk, and cheese are good sources of protein, healthy fats, and calcium which can contribute to bone health.
- Dried Fruits: Dates, raisins, and dried cranberries are a concentrated source of calories, fiber, and various vitamins and minerals.
- Starchy Vegetables: Peas, corn, and potatoes are healthy sources of complex carbohydrates and provide essential vitamins and minerals.
Here are some tips to incorporate these foods into your meals:
- Snack Smart: Include healthy, calorie-dense snacks throughout the day like nuts, nut butter with whole-wheat bread slices, or smoothies made with fruits, yogurt, and protein powder.
- Healthy Cooking Methods: Use healthy cooking methods like grilling, baking, or roasting to preserve nutrients in your food.
- Increase Portion Sizes: Gradually increase your portion sizes at meals.
- Drink High-Calorie Beverages: Include healthy, high-calorie beverages like smoothies or homemade protein shakes between meals.
Remember:
- Consult a doctor or registered dietitian for personalized advice on healthy weight gain, especially if you have any underlying health conditions.
- Focus on a balanced diet rich in whole foods over processed foods.
- Listen to your body. Eat until you feel comfortably full and avoid overeating.
- Combine healthy weight gain strategies with strength training exercises to build muscle mass.