We consume all different kinds of food these days for a host of various reasons, either to tone our bodies, to gain muscle, or simply to enjoy the taste. Before we consume a food product, it is imperative to know both the benefits and harmful effects of what we are eating, to promote a healthy lifestyle free of ailments. For one to gain weight through food, we must know the difference between gaining weight and gaining weight the healthy way. Top 10 foods for weight gain.
List of top 10 foods for weight gain the healthy way:
It has become really popular in recent years as an excellent source of protein and iron. Quinoa also helps prevent indigestion and is especially beneficial for children.
It is gluten-free and can easily be consumed by people that have diabetes. Try taking it in the form of quinoa salad with tomatoes, olive oil dressing, carrots, and cucumber. Owing to its versatility, quinoa is my first choice among the top 10 foods for weight gain.
It is also a great breakfast choice. A bowl of quinoa combined with milk, fresh fruits, mixed with herbs makes for a delectable meal to start the day off. For the health-conscious snack lovers, there’s a delightful treat in the form of quinoa flavored chips that are both healthy and delicious.
2. Dry Fruits
Dry fruits are the second in my list of top 10 foods for weight gain, and rightly so. Constituting a variety of nutrients, dry fruits are indeed an excellent and healthy alternative for high-calorie snacks. Many renowned dietitians also suggest the inclusion of dry fruits in your diet to gain weight without gaining fat.
The most popular among dry fruits are dates, pistachios, cashews, apricots, walnuts, and raisins, to name a few. The best time to eat dry fruits is during winter. They prevent your skin from dryness and keep your body warm.
These can either be eaten as a snack between meals to satisfy cravings or to ward off hunger pangs, can be added to curries, and can be mixed in the cake batter to bake a healthy version of one. So now, every time you feel puckish and can’t wait to grab a bag of chips, be sure to avoid them and go for dry fruits instead.
3. Green Vegetables
The high nutrient quotient in green vegetables food to gain weight gives a strong enough reason for one to eat them. a high fiber content helps to keep the body mass index in check. Green vegetables such as cucumber, peas, and broccoli contain a host of vitamins such as Vitamin A, Vitamin E, Vitamin C, and Vitamin K that act as antioxidants, prevent the clotting of blood and keep our bones healthy.
There are plenty of different ways to include green vegetables in our diet and make the most of them. Eat them in salads. Add broccoli, cucumber, peas, cabbage, and lettuce in a bowl, mix salad dressing, sprinkle a bit of grated cheese on top and you are good to go.
Spinach is another green vegetable that is extremely good for health. It has a high count of iron, is rich in antioxidants and is great for healthy glowing skin. One of my favorite spinach recipes is called baked spinach vegetable rice. It consists of baked rice loaded with vegetables with spinach sauce poured on top. It is both healthy and delicious.
Kale is another green vegetable that’s hugely popular among the health-conscious. It has a low carb value, antioxidants, iron, and it enhances your memory. It also boosts immunity and helps fight infections and lowers the risk of diseases. You can eat Kale in different ways such as kale chips, kale salad, cooked in soup, Kale, and banana smoothie, to name a few.
4. Dark Chocolate
Dark Chocolate is a good source of antioxidants and helps to gain weight healthily. It is said that dark chocolates tend to have less sugar than milk chocolates. There are tons of healthy chocolate bars one can eat to stay fit. The universal appeal of chocolates is no mystery. Millions of people around the world love chocolates. Even doctors suggest a chocolate intake in a controlled way is beneficial for the body. It is also my favorite contender for the top 10 foods to gain weight.
Researchers have also found dark chocolate to lower insulin resistance in women with PCOS. PCOS mainly occurs due to the body’s inability to absorb glucose, thus increasing insulin resistance and causing a host of hormonal problems. Dark chocolate is an excellent remedy for that.
Dark chocolates also have known to be instrumental in lowering anxiety and stress levels in the body. It works as the perfect antidepressant by lowering the serotonin levels in our collection.
have low-calorie content and are rich in proteins and nutrients, making them the perfect contender for healthily gaining weight. It contribute to muscle building. Eggs are a staple diet for most athletes. It helps them increase endurance while performing sports and reduces fatigue. It increases the HDL or good cholesterol in our blood.
What makes them all the more attractive as a choice of food is that there are numerous different ways in which eggs are cooked, such as boiled, poached, scrambled, fried, omelets, etc., thus making them a popular breakfast choice.
6. Dairy foods
Adding dairy foods to our diet is a pretty easy way of weight gain the healthy way. Dairy foods contain calcium, which strengthens the bones and prevents ailments like arthritis and osteoporosis. Dairy foods such as cottage cheese, cheese, milk, and yogurt are incredibly beneficial and help in building stronger bones and muscles, especially among children.
They help in maintaining healthy blood pressure and enhance immunity, both significant for the elderly and children.
7. Legumes and Lentils
Legumes are foods that are rich in proteins. Some well-known legumes include beans, peas, chickpeas, lentils, and soybeans. Legumes also help in starch intake in the body.
Legumes help in the prevention of heart diseases and lower cholesterol levels in the body. Lentils are consumed in the form of lentil soup is a bit thick and can be yellow, red, or black. It is prevalent in South Asia and can be eaten with rice, bread, potatoes, and vegetables. It is also considered as the best food to gain weight for females.
Beans can be consumed as breakfast in the form of seeds and toast, or added to salads. For lunch, a curry made of beans and chickpeas with rice is both healthy and tasty. Legumes are high for the body to gain weight as they are deficient in fat, have calcium, zero cholesterol, and are loaded with antioxidants.
For health lovers, the vegetarian, and the vegan, this is the best alternative among the top 10 foods for weight gain.
Meat contains a large amount of protein that is vital for the body. It produces antibodies that help us fight infection and strengthening our immune system. Eating meat is also suitable for one’s skin.
Among all health-conscious meat-eaters that want to gain weight, chicken is the first choice as it contains lesser calories, and is considered as a better choice for protein intake than red meat. It also leads to healthy metabolism and nervous system. However, one should avoid the consumption of chicken nuggets as they are fried and high in fat.
Due to its luscious taste, its health properties, and its ability to keep the body warm, especially helpful in cold climates, it’s no surprise as to why meat is wildly popular around the world and one of the top 10 foods for gain weight.
Banana is one such fruit that has an abundance of nutritional value. It consists of iron, magnesium, vitamins, etc. that keep the body fit and healthy. Bananas are also a source of quick energy. Bananas are super rich in fiber and help in preventing diabetes. They also don’t have a lot of sugar content.
To spruce up the taste of bananas, they can be consumed in the form of healthy fat-free pancakes, banana smoothies, yogurt, to name a few.
It is considered as one of the most popular beverages in Asia and is now being devoured by the entire world. Tea comes in various flavors and has a multitude of health benefits to help its consumers gain weight and stay healthy. It contains antioxidants and is a healthier beverage choice than coffee as it has no caffeine. For reducing the risk of heart attacks, tea is best, especially green tea.
After all, Organic tea also helps boost the immune system. In India, it is a ritual most people have, drinking a cup of tea every morning before breakfast. It makes the body feel fresh and revived.
Remember to avoid carbs and fat the next time you want to gain weight, and make a switch to healthier alternatives. Don’t forget to follow the weight gain foods list.