If you’re looking to gain weight in the right places without compromising your health, you’re in luck. You CAN achieve this goal while prioritizing your well-being. In general, focusing on consuming calorie-dense foods that are naturally sourced and minimally processed is key.
Fueling your body with natural, nutrient-rich foods always remains your best bet. Need assistance in creating your grocery list? Keep reading to explore six foods to add to your shopping cart now!
1. Rice: A Versatile Staple
Rice, a simple yet versatile staple food, is a powerhouse of nutrition. Considered a complex carbohydrate, it not only packs essential nutrients but also contains natural starches and sugars. A daily serving provides you with folic acid, vitamin B, and iron – crucial factors for maintaining a balanced diet. With approximately 200 calories per cup and 45 grams of carbohydrates, incorporating rice into your meals provides an immediate energy source. Increasing your rice and overall carbohydrate intake can lead to weight gain.
2. Nuts, Legumes, and Seeds: Superfoods for Weight Gain
This superstar food group boasts an excellent quantity of omega-3 fatty acids, also known as “good fats,” which promote heart health. Not only are nuts and seeds calorie-dense per serving, but they’re also packed with calcium and antioxidants to counteract harmful chemicals absorbed by the body. Grab a handful of nuts for a quick, on-the-go snack!
3. Sweet Potatoes: Nutrient-Rich Powerhouses
Loaded with vitamins, fiber, and potassium, sweet potatoes are among the most versatile vegetables available. Besides being incredibly healthy, the best part is you can enjoy them in countless ways: mashed, baked, diced – the possibilities are endless. One favorite is pairing a baked sweet potato with a sprinkle of cinnamon and peanut butter – delicious! Don’t knock it until you’ve tried it!
4. Eggs: Nutrient-Dense Protein Source
Eggs have long been known for their cholesterol content and often labeled as “unhealthy.” However, recent research from the American Heart Association suggests that moderate dietary cholesterol isn’t as responsible for heart disease as saturated and trans fats from processed foods! In addition to containing approximately seven grams of protein and five grams of fat per serving, eggs are packed with vitamins and minerals to combat diseases, maintain bone strength, and prevent muscle breakdown during exercise.
5. Olive Oil or Avocado Oil: Healthy Calorie Boosters
Oils rank among the most calorie and healthy fat-rich foods worldwide. In just one tablespoon, you get around 119 calories and 14 grams of fat. According to the American Heart Association, olive oil contains monounsaturated fats, which lower harmful cholesterol levels and reduce the risk of heart disease.
If you’re aiming to gain weight, you need more calories than you burn. Therefore, adding a tablespoon of healthy oil to your salad, stir-fries, or as a marinade for your dishes is an excellent way to achieve this! Moreover, these oils contain anti-inflammatory properties that help reduce bloating!
6. Smoothies: Nutrient-Dense Weight Gain Solution
As mentioned earlier, consuming extra calories is crucial for gaining weight in the right places. Smoothies allow you to pack as many nutrients and calories as possible into a convenient drink! Adding protein powder, fruits, nut butter, and even spinach or kale can provide you with approximately 500 to 600 calories of nutrient-rich foods in one go.
Furthermore, you may not necessarily feel as “full” for as long since you’ve blended the food into a liquid form. If you struggle to meet your calorie needs, I recommend incorporating one or two smoothies into your daily routine!
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