10 foods that will help you gain weight

By Imelda Duduzile Moyo

The society we live in is mostly concerned with losing weight because the idea of being slim or slender makes us green with envy. It’s not much fun, though, for people who are desperately trying to put on weight. There are quite a number of reasons for needing to gain weight include health issues, lack of appetite, fuelling sport, building muscle or just trying to overcome skinny genes.
Individuals who are recovering from eating disorders may also be interested in learning how to gain weight a healthy way. It is certainly true that drinking sugary sodas and eating French fries all day will make you gain weight, but bear in mind that, your body may suffer the consequences of poor diet and lack of nutrition.

Tip: This means that you must eat more at each meal and have healthy snacks between meals.

Whole eggs
Eggs are yummy and a must have for I you are having a healthy breakfast. Eggs are not only economical but they are also loaded with protein, vitamins A, D, E and good cholesterol.

Avocado
These 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 vitamins. Enjoy 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. Avocados are simply delicious and make a mean face mask too.

Pasta
Pasta is a calorie rich supply of cereal carbohydrates so it can serve as the base of a healthy and high calorie meal and there are tons of recipes to try.

Lean 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 ribs, T-bone, 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. Have your lean meat with lots of veggies.

Potatoes
Potatoes are rich sources of carbohydrates and complex sugars. Consume as grilled or baked potatoes for quick weight gain. 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.

Soybeans
A healthy, high calorie food is the nutty, delicious soybean. Not only are they rich in protein but are also a rich source of calcium, iron and several B-vitamins and fiber.

Nuts.
According to foodies, nuts 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.

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. Avoid white bread because by refining the wheat so much, the nutrients are striped out of it. Rather, 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.

Fruits
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. This is because, these fruits 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 or cut them into interesting shape for your children.

Full cream 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.
After indulging in these foods, you will definitely gain weight.