Some people are troubled by obesity, while many people want to increase their weight due to being too thin. Weight gain or loss is directly related to our food and drink. We are going to tell you good nutritional foods for weight gain, which if you include in your diet in the right way, then you can increase your weight in a healthy way.
Top 9 Best Impact Nutritional Foods For Weight Gain-
1. Peanut Butter(Best Impact Nutritional Foods )
Peanut butter is part of a healthy diet. It is made from peanuts, it is rich in protein, healthy fat, and vitamins. Peanut butter is a very tasty spread. It contains a lot of calories, so peanut butter is a very good option for weight gain.
How To Use
Peanut butter is a delicious paste, you can add extra calories to your diet by adding it to a variety of foods, such as spreading it on bread and sandwiches or mixing it with fruits and salads. You can also eat it directly after your meal.
2. Milk(Best Impact Nutritional Foods)
Milk is the Best Impact Nutritional Food For Weight Gain. Milk is rich in protein, calcium, and essential nutrients. It is easily digested and we can drink milk with meals and even after meals hence it is also good for weight gain.
How To Use
It is very good to drink milk before sleeping at night and drinking it without adding sugar.
If you want to gain weight, you can drink milk mixed with honey.
You can eat dry fruits like almonds, figs, dates, etc. with milk.
Eating bananas with milk also helps in gaining weight quickly.
3. Rice(Best Impact Nutritional Foods)
If you feel less hungry then rice is a good source of carbs for you because it is tasty as well as digested quickly and it helps in gaining weight. Along with carbs, it also contains manganese, phosphorus, selenium, folic acid, magnesium, and vitamin B3. One cup of rice (150 gm) contains around 200 calories and it helps in gaining weight.
How To Use
After cooking rice, you can eat it without adding anything to it. To add some extra calories to the rice for weight gain, you can add any favorite food like cheese, salad, curd, chicken, etc.
Read More-What is the best rice for weight gain?
4. Whole eggs(Best Impact Nutritional Foods)
Eggs are an excellent source of good-quality protein. A normal-sized whole egg contains approximately 77 calories and 6 grams of protein. In this, magnesium, vitamin B6, vitamin C, potassium, dietary fiber, and other nutrients are found, which have many benefits for our body, and help in increasing weight.
How To use
Eggs are liked very much for making omelets in the morning for breakfast, they can be eaten boiled, poached, or pain-fry.
5. Avocados
Avocados are considered the king of fruits because it is a very beneficial fruit with Healthcare Nutrition. Due to its nutritional value, it helps us to avoid weight gain as well as diseases like heart, diabetes, and cancer. As per USDA’s report, 100 grams of avocado has 160 calories, Contains 14.66 grams of fat, and 2 grams of protein.
How to Use
Avocado is a delicious fruit, there are many ways to eat it, such as, you can make creamy salads with it, you can eat it with avocado fries, and eggs, you can make milkshakes by adding it and you can make many other dishes.
6. Potatoes And Other Starches
There are many healthy foods for weight gain and another food that you can include in your diet for weight gain is potatoes. They are a good source of carbohydrates, vitamins, and minerals such as potassium, vitamin B6, iron, magnesium, fiber, and vitamin C. If you want to gain weight with potatoes you can combine potatoes with other ingredients.
How To Use
You can add a tablespoon (14g) of butter to a baked potato for more calories. Have jacked potato with tuna mayonnaise and sweetcorn or jacket potato with cheese and beans. You can mash the potato and add extra calories in the form of cheese, sour cream, and olive oils and serve it with chicken breast, meatballs, and chickpeas. So if you want to gain weight by eating potatoes, then remember, weight gain can be archived with the extra ingredients you combine with them.
7. Red Meats
According to a study of more than 218,000 people in more than 50 countries, people who eat unprocessed meat daily live longer. If you are serious about gaining weight and finding food for gaining weight you can add red meat to your daily meal. Red meat is a great source of iron and protein. Red meat contains healthy fats such as saturated fat, monounsaturated fat, omega-3 fatty acids, etc.
How To Use
If you cook red meat in a healthy way, then you will get more benefits from it if you include this in your diet. You can cook red meat in healthier ways, such as broiling, stewing, and roasting, instead of frying, charring, or grilling.
8. Dried fruit
You must have heard about the benefits of dry fruits. By eating dry fruits, our health remains good and our blood sugar remains correct. If you want to gain weight, then you should include dry fruits in your diet. In Dry Fruits, you can eat almonds, walnuts, raisins, cashews, figs, dates, etc. Dry fruits are high in calories and also contain healthy fat and protein in good amounts.
How To Use
To gain weight, a handful of mixed dry fruits should be eaten daily in your diet. You can eat it as a snack just like that. If you do not want to eat like this, you can take it in smoothies or milkshakes.
9. Chicken Thigh With Skin
It is very healthy to eat chicken thigh with skin. Eating 100g chicken thigh with skin gives us 248 calories, fat 15.49, and protein 25.06g. Many people remove part of the skin while making chicken, they feel that it is not healthy, but it is helpful in reducing our blood pressure and cholesterol as well as in increasing weight in a healthy way.
How To Use
There are many ways to cook chicken, but if you want to make it in a healthy way, then you can cook chicken by broiling, roasting, and stewing.
Bottom line
To gain weight, take at least 5 to 6 small meals a day. Include good nutritional foods in your diet. We have told you about the Top 9 Best Impact Nutritional Foods For Weight Gain, you must include them in your diet. Homemade Protein Smoothies are great for adding extra calories and nutrition to your meals. Have homemade protein smoothies or weight gainer shakes once or twice a day in your diet.
There are many more nutritional foods like whole grain bread, full-fat dairy, banana, salmon and oily fish, berries, pasta, mango, whole grain cereal bars, dark chocolate, etc.
To gain weight, you have to adopt a healthy lifestyle along with a good diet, such as having a good sleep of 7-8 hours daily and eating food on time. If you follow all these rules, you will soon achieve your weight gain goal.