Healthy Food To Gain Weight For Men And Women

Weight Gain and Healthy Food go hand in hand and every fitness freak knows the importance of healthy and clean food when it comes to building muscle and gaining weight. Today, we present some healthy food items which will be really helpful in your weight gain journey.

Lean Red Meat

If you
are trying to gain weight, enjoy some lean red meat. Steak contains a ton of
protein and iron. But food experts warn that not all steak cuts are made equal.
You want the fatty cuts where the meat is marbled. These cuts of meat will contain
more calories, but they’ll also be way more delicious too! Look for rib-eye,
t-bone, New York strip, and beef tenderloin. Red meat is high in cholesterol,
so most food professionals don’t recommend it as part of a healthy diet more
than a few times per week. Combining it with an unhealthy diet high in
saturated fats could cause health effects.

Real Nut Butters

peanut butter is packed with protein and fats, making it a great choice for
people trying to gain weight the healthy way. One tablespoon contains around
100 calories and has 4 grams of protein. Real peanut butter is also high in
folate, magnesium, vitamin E, and vitamin B3.
You can
enjoy peanut butter mixed into oatmeal, topping 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, meaning they don’t have a ton of sugar and
other ingredients added.

Whole Fat Milk

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

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
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.


delicious green vegetables are an excellent way to add heart-healthy fats to
your diet. One half of an avocado contains 140 calories, but also contain high
levels of potassium, folic acid, and vitamin E. Avocado also are filled with B
avocado added to salads, cut up on meat, or even spread on toast. Mash half a
ripe avocado onto bread and season with salt and pepper. Delicious!

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.

Whole Wheat Bread

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.
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.

Vegetable Oils

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.
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.


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.
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.


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.
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.


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.
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

So that's all for this article, try these food items and see the difference yourself. Make sure to follow the correct exercise and workout routine to gain weight effectively.

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May 21, 2019


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