Being underweight can be dangerous to your health--as dangerous as being overweight. People who are underweight are at risk for bone loss and osteoporosis, heart irregularities and increased vulnerabilities for disease and infection. In order to gain weight healthfully, it is important to eat foods that are not only high in calories, but also high in nutritional value. According to The Diet Channel, the key for weight gain is to blend complex carbohydrates, lean protein and healthy fats at every meal.
Complex Carbohydrates
Breads, pastas and other complex carbohydrates are not only the body's main source of energy, they are also good foods for gaining weight. A typical restaurant serving of pasta contains 800 to 1,000 calories, making pasta a good choice for those trying to gain weight . Be sure to choose whole grain foods, instead of those made with white or enriched flour, since those foods contain less nutrition. Other complex carbs include cereal, sweet potatoes, beans and rice. Less-known choices that are healthy foods for weight gain include bulgur, quinoa, wheat berries, millet and hulled barley.
Fats
At 9 calories per gram, fats have more than twice as many calories per gram than either carbohydrates or protein. Therefore, foods that are 100 percent fat have the most calories per volume. Healthy fats are not only an essential part of any diet, but they can help you gain weight. Examples of healthy, omega-3 fats include olive oil, nuts and peanut butter. Other healthy fats include vegetable oils, soft margarine and pumpkin, sesame or sunflower seeds. Avoid fatty acids, or trans fats, which include stick margarine, fried foods and commercially prepared foods, such as cookies, cakes and pastries. Adding one tablespoon of flaxseed oil and two tablespoons of peanut butter to a meal is a healthy way to add nearly 500 calories to your daily total.
Protein
According to the Every Diet website, the best proteins for gaining muscle weight are lean meats like fish, turkey, egg whites, chicken and lean beef. Some lean cuts of red meat are good for weight gain as well. Avoid large quantities fatty cuts of beef because they contain large amounts of unhealthy saturated fat. Cold-water fish like salmon are high in calories and essential fatty acids, making fish perfect for healthy weight gain.
Member Comments