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Health and nutrition tips for Weight Gain

If you are trying to gain weight, enjoy some lean red meat. Steak contains a ton of protein and iron

 Natural 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.

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.

Nuts contain significant amounts of calories in a small serving. Two handfuls of almonds or around 18 cashew nuts can provide 160 calories. In fact, almonds contain alpha tocopherol vitamin E that helps in preventing free radical damage after heavy workouts. Walnuts offer an amazing combination of monounsaturated fats, phytosterols and amino acid I-Arginine.

Avocado: This versatile fruit is rich in fat and calories. An average avocado contains around 300 calories and 31 grams of fat. Moreover, the fat contained in avocadoes 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

Dried fruit is a rich source of fiber. Moreover, it has a high content value of vitamins and minerals which are necessary for overall health and building muscles. Being high in calories, it can help in achieving the calorie surplus that is required to gain weight. It also decreases the amount of fat that is stored in the body

Tropical fruit can help you gain weight. Fruits like mango, papaya, bananas, and pineapple are amazing choices according to food experts

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.

Butter is linked with long term weight gain. Intake of butter should be in moderation, as regular consumption of butter is bad for your heart

Whole eggs: It is economical and loaded with protein, vitamins A,D, E and good cholesterol.

Take in two portions of salmon every day, this will ensure proper protein collection and help increase weight.

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 flavors those white potatoes.

Corn bread is full of carbohydrates, and it is a tasty partner to your favorite curries and and soups. One piece includes approximately 328 calorie.The nutrients and necessary acid content present in shrimps seals up your body with healthy calorie

The healthy fruit-flavored, fatless yogurt can give you as much as 118 calories. Include it in your daily diet for quick weight gain.

Bananas: One banana contains approximately 100 calories. Not only are bananas rich in carbs and nutritious, they’re also great for workout fuel.

Beans are highly calorie-dense foods. We don’t feel full very fast and hence tend to consume more. Beans are ideal for consumption at any time of the day – breakfast, lunch, dinner and even in the form of snacks”

Pasta and noodles are easily-prepared and delicious calorie-dense sources of carbohydrates. They are readily available, and can be cooked in a number of ways with lots of healthy vegetables (for other vitamins and minerals) to taste and casually carried to places of work.

Bagels, and breads and cereals in general, made from whole grain, are excellent sources of carbohydrates. Breakfast is perhaps the most important meal of the day and bagels make excellent breakfast.

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