Related article: 7 Healthy Foods (and Drinks) That Will Help You Lose Weight
We all want to get fit but when it comes to weight issues, losing extra pounds is not the be-all and end-all of the fitness industry. Getting rid of those fats might be discouraging for some reasons but most people experience exactly the opposite thing: they have been struggling to add even a few kilos on their weight. In addition to that, professional body-builders and athletes have their own special needs to satisfy so they usually buy protein bars, weight-gaining supplements and protein powders to further boost their potential to gain more weight.
No matter what motivation you have to beef up, it is important to remember that it only takes right strategies to get yourself shaped up. Aside from a reliable training program that is tailor-fit to help you develop a bulkier physique, choosing the right foods can also help you go a long way. Seriously, you shouldn’t just eat junk foods that only provide “empty calories” for the sake of gaining some weight; having healthy foods on the table remains the best way to go. Here are just six of the most nutritious foods to help you plump out your physique:
Along with cottage cheese and low-fat yogurt, milk (whole milk or low-fat) is among the dairy products that are considered as good sources of protein and additional calories. Unless you’re lactose-intolerant , gulping at least 2 cups of whole milk with additional dry milk powder can give you as much as 400 calories a day. In addition to that, milk is also a good source of calcium and other bone-friendly minerals. If you don’t like the idea of drinking a glass of pure milk, you can try to hide its taste by adding it to your favorite soups or smoothies.
Nuts and seeds
If you want to gain additional pounds on your weight and munching nuts is one of your favorite past times, then you’re definitely on the right track. Nuts and seeds like almonds, walnuts, cashew, sunflower seeds and peanuts are terrific sources of healthy polyunsaturated fats, protein, Vitamin E, magnesium and other nutrients known to help you gain some weight. As a matter of fact, an ounce of walnuts and almonds can supply you with a total of 200 and 160 calories, respectively. If you want to have peanut butter to brighten up your snacks, you will surely get 190 calories with every 2 tablespoons of this scrumptious peanut spread.
Whole Wheat Pasta
Pasta noodles, especially those that are made from whole wheat/whole grains, are more than just tasty components of our favorite spaghetti. Since they are of one of the food items located at the bottom of the food pyramid, people who desire to gain weight should always put pasta at the top of their list. A cup of cooked pasta noodles can give 220 calories but if combined with protein-rich spaghetti sauce and grated cheese, you can surely get additional weight-gaining benefits.
Hailed as the “perfect healthy snack”, raisin and other varieties of dried fruits can boost your calorie supply more than what fresh fruits can provide. The logic is quite simple: you can get more calories from a small serving of dried fruits than from a similar amount of their fresh counterparts because they have less volume than the latter. For example, an ounce of raisins can give 400 calories while fresh grapes in similar amount can only give 120 calories- -a significant difference that makes raisins a perfect snack for any person who want to become healthy and heavier at the same time.
Health experts have considered avocado as one of the superior sources of carbohydrates. As a matter of fact, a single serving of avocado can give more than 200 calories and other additional nutrients like Vitamin K and potassium. People always think twice in buying avocado because it has long been considered as a “fatty fruit”. However, what people must know is the fact that avocado is a natural source of heart-friendly monounsaturated fats and not saturated fats you commonly get from junk foods.
Fatty fish like salmon, herring, sardine, tuna, mackerel and trout are superior sources of both quality protein and healthy fats. Omega-3 fatty acids found in these fish are heart-friendly fats that can help in cutting your chances of getting heart-related diseases. With protein and healthy fats from these nutritious fish, you will surely get your desired weight gain in the long run.
Gaining weight can be as challenging as losing weight but it doesn’t mean it’s not achievable. Choosing the right weight-gaining products or foods that can also provide additional health benefits is just one of the proven ways to plump out your body. In addition to that, increasing the frequency of your daily meals, say, to 6 separate meals a day can also help in boosting your food cravings and help in adding extra pounds to your weight in the process. With the right motivation and techniques, getting your target weight will not be impossible anymore.
“Healthy Foods to Help You Gain Weight” by Shereen Jegtvig, About.com Guide. Updated February 12, 2012.
“The Best Foods to Help Gain Weight” by Andrea Cespedes. LIVESTRONG.com. Feb 28, 2011
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