Healthy food has always been the secret of attaining a healthy body. While many strive to lose their weight, many are craving to gain a few pounds as well. You might think it is easy to gain weight; just swallow all sorts of oily, fried and fatty foods. But, that is definitely not a healthy way. To gain weight while staying healthy is a challenge, which is not difficult to overcome. Just stick to foods that are rich in calories and have right nutrients. High-protein foods help to increase your body muscles and gain weight effectively. So, here are a few such foods that are rich in right nutrients and calories.
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Dried fruits and nuts
Dried fruits and nuts are rich source of calories, nutrients and fibre. So, add some raisins, almonds, walnuts and cashews in your diet. One cup of raisins has about 449 calories, while a cup of almonds has around 529 calories. You can enjoy them as a topping on ice creams and yoghurts, or can toss them in salads and cereals.
Like all dairy products even cheese contains all essential nutrients. It is rich in fat that is healthy if you want to gain weight quickly. Along with calories, it is rich in protein, calcium, and cholesterol. So, sprinkle some cheese on your dishes to make them even more mouth-watering. A single serving of cheddar cheese contains around 69 calories.
Peanut butter is a rich source of protein and fat and can be a wonderful choice for people trying to gain weight. A tablespoon of peanut butter contains approximately 100 calories. It has numerous essential nutrients. The fat in peanut butter is more of unsaturated type, which is healthy for your heart. You can enjoy peanut butter on wholegrain breads or as dips for apples or as a post workout shake.
Whole 'fat' milk can be used with oatmeal, cereals or can be enjoyed as just a glass of milk with an extra boost of chocolate. It is rich in calories and also contains vitamin D and A. Instead of skimmed milk opt for whole milk with all the fat in it and you can gain weight fast. A glass of whole milk has about 120-150 calories.
Potato is a common vegetable that people usually avoid when they want to lose weight, but what is keeping you away from it? It is a rich source of complex carbohydrates and helps in gaining weight. It has great nutritional value, rich in starch, fibre and vitamin C. Have potatoes with its skin as it is rich in protein along with its skin or add it to your different veggies. A medium potato has around 150 calories.
Pasta is a delicious and calorie dense food. It is a rich source of carbohydrates as well. Add to it a lot of veggies and it becomes rich in essential nutrients. A cup of macaroni contains around 390 calories, whereas a cup of cooked spaghetti has approximately 220 calories in it.
Butter is a source of saturated fats and a small amount of it can be used for cooking. It can be enjoyed on bread or to fry snacks and added to rich delicious dishes for tasting. Butter or ghee has a concentrated flavour and good calories to make you gain weight fast.
Healthy sugary fruits
Fruits like mango, papaya, bananas and pineapples can help you gain weight. These contain natural sugars and are a great source of energy. Avocados are the best option for those trying to gain weight. It is rich in fat and calories. An avocado contains around 300 calories. So, add these sweet and healthy fruits in your diet as fruit salads, desserts and smoothies.
Eggs are rich in calories and also contain nutrients and protein. One egg on an average contains around 70 calories and 5 grams of fat. That is why, it is a favourite with body builders. They are also rich in Omega-3 fatty acids and the egg yolk contains high amount of cholesterol that is not unhealthy. So, enjoy scrambled egg, boiled eggs or sunny side up to gain weight fast.
Lean red meat
Lean meat is rich in calories and increases weight fast. This can be taken with a healthy diet for a healthy body. They are also a rich source of proteins that are good for building muscles. Relish it roasted or cooked and gain weight fast.