When it comes to gaining weight, the focus should always be on doing it in a healthy and sustainable way. Instead of relying on junk food, which can harm your health in the long run, you can include nutrient-dense, calorie-rich foods in your diet. These foods not only help you gain weight but also provide essential nutrients to keep your body functioning at its best. Here are ten healthy options to help you gain weight naturally.
1. Nuts and Nut Butters
Nuts like almonds, walnuts, and cashews are packed with healthy fats, protein, and calories. A small handful of nuts can provide more than 150 calories, making them a perfect snack. Nut butters, such as peanut or almond butter, are great for adding to smoothies, spreading on toast, or using as a dip for fruits.
2. Whole-Grain Bread
Whole-grain bread is a great source of complex carbohydrates and fiber. It provides energy and works well when paired with high-protein toppings like eggs, avocado, or hummus. These combinations add both calories and nutrients, helping with healthy weight gain.
3. Avocados
Avocados are rich in healthy fats and calories, with one avocado providing over 200 calories. They are also loaded with vitamins and minerals. Add them to salads, sandwiches, or smoothies for a creamy and nutritious boost.
4. Sweet Potatoes
Sweet potatoes are high in carbohydrates, fiber, and vitamins like vitamin A. They are a versatile food that can be roasted, mashed, or baked. Pair them with a protein source like grilled chicken or beans for a balanced meal.
5. Eggs
Eggs are an excellent source of high-quality protein and healthy fats. They are easy to prepare and can be cooked in various ways, such as scrambled, boiled, or fried. Including whole eggs in your diet can help you gain weight while providing essential nutrients.
6. Fatty Fish
Fish like salmon and mackerel are rich in omega-3 fatty acids and protein. These nutrients are essential for muscle growth and overall health. Add fatty fish to your meals a few times a week to boost your calorie intake while supporting heart and brain health.
7. Full-Fat Dairy
Full-fat dairy products such as milk, cheese, and yogurt are calorie-dense and rich in nutrients like calcium and protein. Use them in smoothies, as snacks, or in cooking to easily add extra calories to your diet.
8. Rice and Other Whole Grains
Rice is a staple food for many and an excellent source of carbohydrates. A cup of cooked rice contains around 200 calories, making it a great choice for weight gain. Whole grains like quinoa and oats are also excellent options for sustained energy and added nutrients.
9. Lean Meats
Lean meats such as chicken, turkey, and beef are high in protein and calories, essential for building muscle and gaining weight. Combine them with vegetables and whole grains for a complete and healthy meal.
10. Homemade Protein Shakes
Homemade shakes and smoothies are an easy way to pack calories and nutrients into a single meal. Blend ingredients like full-fat milk, yogurt, fruits, nut butter, and protein powder to create a tasty, calorie-rich drink.
Tips for Healthy Weight Gain
- Eat More Frequently: Include three main meals and two to three snacks in your daily routine.
- Combine Foods: Mix high-calorie foods with nutrient-dense options for a balanced diet.
- Stay Consistent: Track your progress and make adjustments to your meals as needed.
Why Choose Desert Barbell Strength Gym?
At Desert Barbell Strength Gym, we understand that healthy weight gain is about more than just eating more food—it’s about building strength, improving health, and achieving your fitness goals.
Our certified personal trainers provide personalized workout plans tailored to your needs, whether it’s gaining weight, building muscle, or improving overall fitness. With expert guidance and a supportive community, DBSG helps you make lasting progress.
Start your fitness journey with Desert Barbell Strength Gym today and transform your health and strength.