Avocado
This versatile fruit is rich in fat and calories.
An average avocado contains around 300 calories and 31 grams of fat.
Moreover, the fats contained in avocados is monounsaturated and hence, they are heart-healthy.
Eating an avocado on a daily basis can cause you to gain 6 lbs in a week.
You can add a few slices of avocado to an omelet or a sandwich.
Avocados can also be used in making salads.
Potato Potatoes are the richest source of carbohydrates
and complex sugars.
Therefore, they are highly recommended for underweight people.
Potato chips prepared in healthy oil or sandwiches comprising of potatoes should be eaten as
snacks in between meals.
Grilled or baked potatoes contribute effectively towards weight gain.
Unhealthy fried chips and processed food should be avoided as they contain unsaturated or
trans-fats.
Pasta And Noodles They can be easily prepared in a variety of
ways, and are considered as delicious, calorie-dense sources of carbohydrates.
They are easily available and should be cooked with lots of vegetables to provide other essential
vitamins and minerals.
Beef Ground beef has high protein content.
The amino acids provided by proteins are the building blocks of lean tissue.
They help in muscle building by providing 15 to 20 percent of daily calories.
Beef is an important source of iron and zinc, which are crucial muscle-building nutrients.
Moreover, it contains creatine, which supplies energy for pumping iron.
Thus, to gain weight, it is advisable to incorporate lean beef patties in your meals.
Butter This fragrant, silky, and tasty dairy product
is loaded with saturated, monounsaturated, and polyunsaturated fats.
It is also a good source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus,
and potassium, omega-3-fatty acids, and omega-6 fatty acids.
Butter contains around 100 calories per tablespoon, and will definitely help in gaining weight.
Banana Banana is one of the healthiest and nutrition-dense
fruits provided by Mother Nature.
It is rich in carbohydrates, fats, omega-3-fatty acids, omega-6- fatty acids, calcium, potassium,
phosphorus, vitamins A and C, folate, dietary fiber, natural sugar, and protein.
Banana contains around 90 calories.
Have at least two bananas per day to gain weight and also improve your overall health.
Eggs Eggs are packed with nutrition.
It is a good source of protein, fat, vitamins A, D, folate, and choline, and minerals like
calcium, selenium, phosphorus, and potassium.
One boiled egg will give you around 75 calories.
The best way to prepare egg to gain weight is to eat a hard-boiled or soft-boiled egg.
Have at least one egg every day.
Remember that eggs have high cholesterol.
Hence, do not overeat eggs.
You can eat a maximum of two eggs per day.
Once you have gained a good amount of weight, reduce the number to one egg per day
Fish Fish is loaded with protein, omega-3 fatty
acids, omega-6-fatty acids, and minerals such as potassium, phosphorus, magnesium, and calcium.
Fatty or oily fish, which has more omega-3-fatty acids, has been found to lower bad cholesterol
levels.
You can get about 200 calories from 100 grams of fish.
Eating fish will help you to build muscle due to its high protein content.
You can eat salmon, tuna, mackerel, Europan pilchard, anchovy, trout, sardine, etc.
The best way to cook fish is to bake or grill it.
If you want to fry, make sure not to over fry it
Dark Chocolate Dark chocolate is a good source of fat, protein,
minerals such as magnesium, manganese, phosphorus, potassium, calcium, copper, and iron, and
vitamins A and K.
It is a good alternative to milk chocolate as it helps to maintain normal blood pressure,
protects against cardiovascular disease, and also helps to gain weight.
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