While most people struggle with being overweight, being underweight can also pose health risks. Some people who are underweight, such as those with eating disorders, recovering from serious illnesses, or athletes looking to build muscle mass, may need to gain weight.
Gaining weight should be done in a healthy and planned manner. This includes selecting foods that support healthy weight gain. What are some of these foods?
Types of foods that can help you gain weight
There are generally four food groups that can help you gain healthy weight. These include:
Carbohydrates
To gain weight healthily, eat foods high in complex carbohydrates and fiber. Examples include bananas, oats, quinoa, sweet potatoes, cheese, dark chocolate, and many others.
Protein
Eating protein-rich foods can help you gain weight, particularly muscle mass. Consuming enough protein as part of a well-balanced diet, along with regular strength training, can help you achieve your muscle-building and weight-gain goals. Some protein sources to incorporate into your diet are:
- Salmon or other fish
- Eggs
- Protein drinks
- Protein supplements
- Poultry such as chicken and duck
- Lean red meat
Dairy products
Dairy products can promote healthy weight gain. High-fat dairy options such as whole milk, yogurt, and cheese are high in calories, protein, and calcium, making them ideal for healthy weight gain. Combining these dairy products with high-protein foods and complex carbohydrates can help you gain weight in a healthy manner. Examples include milk smoothies, cheese sandwiches, and milk-based oatmeal.
Unsaturated fats
Unsaturated fats, when consumed in moderation, can help lower bad cholesterol (LDL) and reduce the risk of heart disease. They are also high in calories, making them an excellent choice for weight gain. Some healthy sources of unsaturated fats are:
- Olive oil
- Avocado
- Nuts and seeds
- Fatty fish
For healthy weight gain, choose nutrient-dense foods from the four food groups listed above. Eat smaller portions but more often, increase calories through beverages and food, and incorporate strength training.
Before making any major changes to your eating habits or menus, consult your doctor or nutritionist. Not every weight-gain strategy is appropriate for everyone.
If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
Looking for more information about nutrition, food, and other diet tips? Click here!
- Sean Edbert Lim, MBBS
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