1. Lean Red Meat
If you are trying to gain weight, enjoy lean red meat. Steak contains a ton of protein and iron. But food experts warn that all steak cuts are the same. You want fatty cuts where the meat is marbled. These cuts of meat will contain more calories, but they will also be much more delicious too! Search sirloin, t-bone, New York strip and filet of beef. Red meat is high in cholesterol, so most food professionals do not recommend it as part of a healthy diet over a few times a week. The combination with a high-unhealthy saturated fat diet could cause health effects.
2. Real Nut Butters
Natural peanut butter is packed with protein and fat, making it a great choice for people trying to gain weight the healthy way. One tablespoon contains about 100 calories and has 4 grams of protein. the actual peanut butter is also rich in folate, magnesium, vitamin E and vitamin B3.
You can enjoy the peanut butter mixed with oatmeal, garnish with a slice of whole grain bread or as a dip for apples. When picking a brand of peanut butter, try to find varieties that are all natural, which means they are not a ton of sugar and other ingredients added.
3. Whole Fat Milk
Dietitians say that one simple substitution you can make when trying to gain weight is swapping your skim milk for whole milk. It’s only 60 calories more a glass as the fat is left in. When you keep the fat in milk, the vitamins and nutrients stay in the solution. Whole milk is high in vitamin D and A.
Add whole milk where ever you would use skim, such as in oatmeal, cereal, sauces, or just as a glass of milk. If you enjoy milk in your coffee, you can also use cream here.
4. Tropical Fruit
An apple a day keeps the doctor away, but tropical fruit can help you gain weight. Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts. Why? They are full of natural sugars and can give you great energy.
Adding servings of fruit to your diet is a great and healthy way to gain weight. If you find it difficult to eat enough fruits and vegetables in a day, try blending them to make a delicious smoothie.
5. Avocado
These delicious greens are a great way to add healthy fats for your heart to your diet. Half an avocado contains 140 calories but contain high levels of potassium, folic acid and vitamin E. lawyer are also filled with vitamin B.
Enjoy the lawyer added to salads, cut meat, or even spread on toast. Mash a ripe avocado half on bread and season with salt and pepper. Delicious!
6. Natural Granola
Natural granola with no added refined sugar is a great cereal to enjoy if you are trying to gain weight. This tasty snack is made from rolled oats, sugar, and healthy fats (like nuts and coconut oil). More dried fruit and nuts can also be added.
You can buy granola pre-made, but it’s easy to make at home too! Enjoy granola topped with thick yogurt, fruit, and a drizzle of honey. This breakfast will be high in protein from the yogurt, filled with fiber from the oatmeal, and sugar from the fruit.
7. Whole Wheat Bread
Nutritionists say that eating healthy bread products is a great way to start gaining weight. If you’re adding bread to your diet, look for whole grains. While white bread is what we all grew up with, it’s not the best for your health. By refining the wheat so much, we strip the nutrients out of it.
Instead, opt for whole grain varieties. These contain a fiber and minerals that are missing in white bread. It will help you stay full for longer, and give you sustained energy.
8. Vegetable Oils
Nothing beats the taste of oil for cooking or in salad dressings. Extra virgin olive oil, safflower oil, coconut oil, and peanut oil are full of flavor and heart-healthy calories when enjoyed in moderation.
Plus, most oils are safe to use when cooking at high temperatures, unlike butter which will burn. Many vegetable based oils also have concentrated flavor, so you can use less when cooking.
9. Nuts
Nuts are a great snack for gaining weight. According to foodies, they are full of fat and nutrients, but also contain a great deal of fiber. Eating only a handful of nuts can keep you full for hours. Not all nuts are equal for fiber though.
Almonds are a great choice, while macadamia nuts are very high in fat. Mixed nuts are a great option because you can get the nutritional benefit of many varieties in one snack. Add nuts to your salads, on top of Asian dishes, and in your breakfast cereals and oatmeal.
10. Cheese
Cheese is one of North America’s favorite foods. And for good reason, you can add cheese into almost any dish. It has all the nutritional benefits of milk products, but most cheeses are high in fat, making it a good product to have if you are trying to gain weight.
Cheese comes in many delicious varieties, so pairing a cheese to your meal is a fun experience in moderation. Try goat cheese with eggs, Swiss with roasted chicken, and Parmesan on top of asparagus. On its own, cheese also makes a great snack because it’s high in protein.
11. Potatoes
One of the first things people cut when trying to lose weight are carbohydrates. Thus, add them back to your diet when you are trying to gain weight! The key is choosing carbohydrates that have nutritional value.
Potatoes are a great choice because they’re high in protein (really!), full of fiber, and contain a ton of vitamin C. Eat potatoes with the skin on for optimum nutrition. Once they’re peeled, the protein is cut in half. Also, you can mix it up with mini reds and sweet potatoes that pack more flavor that white potatoes.
Source: http://www.activebeat.com/diet-nutrition/11-foods-that-will-make-you-gain-weight
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