Aiming for healthy weight gain? Read this
Health & Science
By
Nancy Nzau
| Nov 20, 2023
Healthy weight gain requires a balanced diet loaded with protein, healthy fats, and complex carbohydrates.
Here are some of the best foods to help you gain weight:
Eggs - an affordable, easy-to-prepare source of protein and healthy fats, making them a go-to choice for weight gain.
Red meat - Red meat abounds with protein and iron. Both nutrients are essential for muscle growth and repair.
Fatty fish - such as salmon, sardines, tuna, and mackerel, provide protein and omega-3 fatty acids essential for overall health and healthy weight gain.
Potatoes and starchy vegetables - Potatoes, sweet potatoes, and other starchy vegetables are a good source of complex carbohydrates, which provide steady energy and help you feel full.
Whole grain foods- including oats, maize, rye, beans, and peas, are a good source of complex carbohydrates and fibre, which can help you stay healthy, essentially promoting a healthy weight.
Nuts and seeds - such as macadamia, cashews, peanuts and seeds including pumpkin, sesame, and sunflower seeds, provide a bounty of healthy fats, protein, and fibre, making them an effective snack for weight gain.
Dried fruits - a good source of calories, fibre, and vitamins, making them a healthy and convenient snack.
Avocados - rich in healthy fats, fibre, and vitamins, making them a nutritious and filling food.
Full-fat dairy products - including yoghurt, milk, and cheese, are a great source of protein, calcium, and other nutrients.
Smoothies - a great way to pack in extra calories and nutrients. Try making smoothies with protein powder, fruits, yoghurt, and nuts.
Speak to a registered dietitian or other healthcare professional for a personalised plan to reach your weight gain goals.