8 Healthy Foods for Weight Gain, Says Science

August 27, 2023

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Maintaining a healthy weight is important for overall health, but what if you’re someone who needs to gain weight? While many people are focused on losing weight, there are those who struggle with gaining weight in a healthy way. If you’re looking to gain weight, it’s important to do so in a way that doesn’t compromise your health. Eating unhealthy, high-calorie foods can lead to weight gain, but it can also lead to health problems. Fortunately, there are many healthy foods that can help you gain weight in a healthy way.

Remember, gaining weight in a healthy way takes time and patience. Focus on consuming nutrient-dense foods and increasing your calorie intake gradually. It’s also important to engage in regular physical activity to build muscle mass and maintain overall health. These weight gain healthy foods will help you reach your goals while keeping your body healthy and happy for many years to come.

1. Nuts and nut butter

peanut butter toast with banana and flax seeds

Nuts are high in calories, healthy fats, and protein. They are also easy to snack on and can be added to many dishes. Nut butter like peanut, almond, or cashew butter are an excellent source of healthy fats and protein. They can be spread on toast, added to smoothies, or used as a dip for fruits and vegetables. Nuts and nut butter are also nutrient-dense, meaning they provide a high amount of nutrients compared to their calorie content.

2. Avocado

avocado toast sprinkling sesame seeds on top

Avocado is a great source of healthy fats and fiber. It’s also high in calories and can be added to many dishes or eaten alone. Avocado can be mashed and spread on toast, added to smoothies, or used as a topping for salads. Avocado is also rich in nutrients such as potassium, vitamin K, vitamin E, and vitamin C.

3. Whole grains

bowl of oatmeal with fruit with coffee and citrus juice

Whole grains like brown rice, quinoa, and oats are high in fiber and complex carbohydrates. They provide sustained energy and can help you gain weight in a healthy way. Whole grains are also a good source of vitamins and minerals. They can be used as a base for meals such as stir-fries, salads, and grain bowls.

4. Cheese

Cheese is high in calories and protein. It can be added to many dishes or eaten alone as a snack. Cheese is also a good source of calcium and vitamin D. However, it’s important to consume cheese in moderation as it can be high in saturated fat.

5. Dried fruit

woman holding a small cheese plate with whole grain crackers, nuts, and fruit

Dried fruit like dates, raisins, and apricots are high in calories and natural sugars. They make a great snack and can be added to oatmeal or yogurt. Dried fruit is also a good source of fiber, vitamins, and minerals. However, it’s important to consume dried fruit in moderation as they can also be high in sugar.

6. Milk

Milk is a great source of protein, calcium, and vitamin D. It’s also high in calories. Drinking a glass of milk with meals or adding it to smoothies can help you gain weight. Milk can also be used as a base for meals such as soups and stews.

7. Lean protein

cooked chicken thighs on a plate with capers and limes

Lean protein sources like chicken, fish, and tofu are high in protein and can help you build muscle mass. Adding these to your meals can help you gain weight in a healthy way. Protein is also important for maintaining a healthy immune system and repairing tissues.

8. Greek yogurt

person eating a bowl of greek yogurt with granola

Greek yogurt is high in protein and has a thick, creamy texture that makes it a great addition to smoothies, dips, and sauces. It’s also a good source of calcium and probiotics, which can help improve gut health. Greek yogurt can be used as a base for savory dips or as a topping for sweet dishes like fruit or granola.