Healthy food to gain weight
- Dietitian.Lauren Hmede
- Jul 15, 2019
- 2 min read
Not all of us are suffering from extra weight sometimes we struggle to gain some pounds so today I will mention some of the best healthy food that help you to reach your target weight!!
Bread:
Wait! I dont mean white bread but rather I mean complex brown bread at the same time it provide your body with fiber yet with needed calories.
Bagel is another choice just dont overdo!
Pasta:
Big yes for pasta so you can enjoy some italian dishes with basic sauce pesto or even tomatoe sauce
Dried fruit:
Many people get deprived from dried fruit if they are on a weight loss diet but if you need to gain weight you can enjoy some of them! For example one cup of raisins contain about 200 calories.
Healthy oil:
Olive oil is a good source of mono-unsaturated fatty acid and you can enjoy its taste with salad, thyme and labneh for example!
1 teaspoon of oil contains 45 calories.
Canola oil is another healthy choice which provide both mono-unsaturated fatty acid and omega-3.
Avocados:
They are rich in monounsaturated fatty acids plus they have vitmamin K, potassium and fiber. One avocado has more than 200 calories.
Nuts and seeds:
They are good source of poly-unsaturated fatty acids and they pack calories. You can enjoy them as a single snack or with salad or rice. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, and pumpkin seeds are all good for you.
Granola:
You can make your own granola by combining dry whole grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day.
Protein bars:
You can increase your protein and calories needs by consuming protein bars. You can find them at markets. Just add them to your diet and dont use them as a meal replacement.
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