Gaining weight may be challenging for some individuals, particularly if you want to continue to eat healthy foods. You need to consume an extra 500 calories daily to gain 1 lb. per week. Adding healthy, high-calorie snacks is an effective way to boost your caloric intake. Choose whole foods that offer some nutritive value and benefits, such as protein, unsaturated fats, vitamins and minerals. While it may be easier to gain weight by loading up on junk food -- adding wholesome snacks to your meal plan is better for you health in the long-term.
Nuts
Nuts and spreadable nut butters are rich in calories, offer many vitamins and minerals, and contain heart-healthy unsaturated fats as well as protein -- all nutrients necessary for optimum human health. Almonds are particularly high in vitamin E. A 1/4-cup serving of dry roasted almonds provides slightly more than 200 calories, 7.6 g of protein, 7 g of carbohydrates, 18 g of fat and 4 g of dietary fiber, according to the World's Healthiest Foods website. Rich and tasty spreadable almond butter offers 202 calories, 4 g of protein, 6 g of carbohydrates, 18 g of fat and 2 g of dietary fiber per 2 tbsp. serving, according to ELook.org. Walnuts are one of the best non-fish food sources of omega-3 fats. A 1-oz. serving, or 1/4-cup, offers 164 calories, 4 g of protein and 13 g of fat. While high in calories and total fats, nuts are very low in saturated fats and are trans fat-free.
Seeds
Seeds, like nuts, are high in calories and healthy fats, rich in protein, and offer vitamins, minerals and dietary fiber, according to The Learning Channel. They make a tasty and portable high-calorie snack. Sesame seeds are rich in calcium as well as trace minerals, such as copper and manganese. A 1-oz. serving of roasted, toasted whole sesame seeds offers 158 calories, 5 g of protein, 7 g of carbohydrates, 13 g of fat and 4 g of dietary fiber. A 1-oz. serving of roasted sunflower seeds offers 163 calories, 5 g of protein, 7 g of carbohydrates, 14 g of fat and 3 g of dietary fiber.
Dairy Products
Low-fat dairy products are rich in protein and other nutrients, such as potassium and calcium. Yogurt, a fermented dairy product, contains live, active cultures that promote healthy bacteria in the digestive system. While non-fat yogurt, and/or yogurt sweetened with a non-nutritive sweetener in place of sugar may be low in calories, choose low-fat and stir-in granola, nuts, or your favorite cereal. A pint, or 16-fluid-oz. of 1 percent fat milk provides 210 calories, 16 g of protein, 24 g of carbohydrates and about 4 g of fat. Low-fat plain yogurt provides 155 calories per cup, 10 to 12 g of protein, 17 g of carbohydrates and 3 to 4 g of fat. Stir in 1 tablespoon of chopped nuts or a handful of granola and a drizzle of honey and you will boost the calories to more than 250 per cup.
Member Comments