To gain weight, you need to eat more calories than you burn each day. As a general guide, adding between and 1, calories to your daily maintenance calories will help you gain up to 1kg per week. From whole grains to dairy and dried fruit, these healthy high calorie foods will help you meet your nutritional needs — from breakfast until bedtime:.
Each avocado contains calories, plus a bumper hit of heart-healthy monounsaturated fats, which increase your levels of "good" HDL cholesterol and reduce "bad" LDL cholesterol. This energy-dense high calorie fruit is also the sole source of the fatty acids avocadene and avocadyne, which protect against type 2 diabetes, studies show.
Granola is a nutritious combination of cereals, dried fruits, nuts and seeds — four incredibly high calorie foods on their own — sometimes sweetened with honey or maple syrup, and occasionally bakes in coconut oil.
Each g portion typically contains between and calories, and provides a healthful mix of protein, carbs and fats. Fill your bowl with brown rice, not white, for a high calorie food boost. While the latter contains marginally more calories — calories per g, compared with calories in the same serving of brown rice — the most nutritious parts of the grain have been removed. As a whole grain, brown rice contains far more fibre and retains its antioxidants , vitamins and minerals.
While all nuts contain lots of calories, Macadamia nuts are the most energy-dense high calorie variety, with an impressive calories in each 50g serve. In the same portion, you'll gobble up 90 per cent of your daily manganese intake — which helps your body make connective tissue — plus 50 per cent of your thiamin requirements; a B vitamin that's needed to turn food into energy. While all nuts contain lots of calories, Macadamia nuts are the most energy-dense, with calories in each 50g serve.
While it's not quite the highest-calorie cheese — Parmesan takes that crown — you'll likely eat a larger portion of cheddar, which is why it's made the list.
Each g portion contains calories, along with 55 per cent of your daily intake for bone-building calcium , and 46 per cent of your vitamin b12 requirements, for a health nervous system. Mackerel contains calories per g fillet — plus 23g of protein — making it one of the highest-calorie fish you can buy. As an oily fish, it's a rich source of omega-3 fatty acids, which dampen down harmful inflammatory reactions in the body, according to research by The Norwegian University of Science and Technology NTNU.
Each g portion of cooked whole grain pasta contains calories. As well as filling your stomach, whole grain foods reduce your risk of chronic diseases such as diabetes and cardiovascular disease, according to nutritional researchers from Penn State University.
Protein shakes aren't just convenient — they're an easy way to up your overall daily calorie intake. Each medium-sized 15og raw sweet potato contains calories and plenty of fibre so it's on the high calorie foods tick list.
They also provide high quality protein to help you build muscle. Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight. There are many types available, including whey, soy, egg, and pea protein. Whey protein supplements and mass gainers supplements that can help you gain muscle mass can be very easy and cost-effective strategies to gain weight, especially when combined with strength training Whey protein is made from dairy and has been shown to help improve health markers and reduce the risk of disease Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth The easiest way to add protein powder into your diet is with a protein smoothie , especially for breakfast.
That gives you the rest of the day to add in nutritious meals and snacks to make sure you get a balanced nutrient intake.
Try this basic whey shake recipe to start your day off with a high energy breakfast. For even more protein, try adding in peanut butter, almond butter, flaxseeds, or chia seeds. Unflavored whey protein can be added to dishes such as soups, mashed potatoes, and oatmeal to increase protein content. Shop online for protein supplements. Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.
Dried fruit is a high calorie snack that also provides antioxidants and micronutrients You can get many different types of dried fruit, and they all have a naturally high sugar content.
Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact Try combining some dried fruit with a protein source, such as cuts of meat, cheese, or a whey protein shake. They also mix well with nuts and full fat plain Greek yogurt, providing a blend of healthy fats, protein, and other key nutrients. Dates are nutritious, full of fiber, and high in antioxidants.
Just two Medjool dates on their own provide about calories Try filling dates with nut butter, cream cheese, or even cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness. Dried fruit is packed with calories, healthy fiber, and antioxidants. Whole grain breads are another good carb source to help you gain weight. You can make some very simple, high calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.
When purchasing bread, aim for natural whole grain and seeded breads. Healthier versions, such as Ezekiel bread , are available in most grocery stores. Sandwiches are one of the easiest, most versatile, and portable meals for helping you put on weight. Their ingredients are limited only by your imagination: meats, cheese, veggies, nut butter spreads, avocado, and more. Try one of these sandwich recipes. Sourdough bread has become increasingly popular during the pandemic period and for good reason.
During the pandemic, many are learning how to make sourdough starters. Sourdough bread has just three simple ingredients: flour, water, and salt. One slice weighing 2 ounces 56 g will give you about calories. The live good bacteria in sourdough feeds bacteria in the gut, which can strengthen your immune system Whole grain breads can be effective in gaining weight, especially when combined with a good protein source.
Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight. Just one large avocado provides around calories, 29 grams of fat, and 14 grams of fiber One of the most popular and easiest ways of enjoying avocado is on avocado toast. Just mash up some avocado and spread it on your toast. Other delicious ways to enjoy the versatile avocado include:. Avocados are full of healthy fats and nutrients.
While you should avoid processed, high sugar cereals, healthier forms, such as oatmeal cooked with whole milk, can be a great carb source to add to your diet. Consider topping your hot oats, overnight oats , or full fat Greek yogurt with:.
Grain-based cereals and oats also contain beneficial nutrients such as fiber and healthy antioxidants Make sure to read the label and avoid cereals with excess added sugar. Choose those with the most fiber when possible. Granola is a calorie-dense mixture of cereals, dried fruits, and nuts.
Just one-half cup of granola can supply between — calories. You may want to try making your own granola to avoid the added sugars in some store-bought versions.
Eating cereal can be a great way to gain weight and consume more fiber. However, stick to healthier forms such as oatmeal.
Most bars average between — calories. As a snack or meal on the go, try combining a cereal bar with other protein sources , such as full fat Greek yogurt, boiled eggs, cold cuts of meat, or a protein shake. While some cereal bars are healthy, many others have added sugar, oils, salt, and preservatives that are not as desirable. You may want to try making your own bars. Try these recipes to make your own homemade cereal bars.
Just be sure to stick to bars made from healthy whole grains and other healthy ingredients, such as dried fruits, nuts, or seeds. Stick to cereal bars that have whole grains and other healthy ingredients, such as dried fruit and nuts. High quality dark chocolate provides a ton of antioxidants and health benefits. Dark chocolate with at least 70 percent cacao the seed from which chocolate is made is said to help regulate stress hormones and blood sugar levels.
It may also help reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes. Each gram 3. Garnish your morning cereal with it, put a few curls on top of a fruit plate, or make some steaming-hot drinking or sipping chocolate like the Parisians do. You can make healthy chocolate desserts , like energy bites, no-guilt chocolate truffles, or chocolate peanut butter avocado pudding.
Supermarket aisles are crowded with many types and qualities of dark chocolate. Be sure to choose a high quality one with at least 70 percent cacao. Check out this guide for expert buying tips. Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight.
Cheese has been a staple food for centuries. Just 1 ounce of cheddar cheese 28 grams has calories and 7 grams of protein It's also important that a child not feel overwhelmed with meals and snacks and that you have tools to help them with this.
One important tool is to use energy dense foods to add energy to meals without adding a lot of additional volume. For instance:. Use non-diet versions of products like mayonnaise, yogurt, cereals, etc.
The diet versions will contain less energy. When thinking of how to efficiently add energy to meals and snacks without changing too much of the integrity of the original food, it's important to have many ideas to choose from. This way you can work with your child to find meals and snacks they enjoy that get enough energy in. The following foods can be helpful for increasing the total energy in meals because they are more concentrated sources of energy.
Get expert tips to help your kids stay healthy and happy. Factors associated with underweight among under-five children in eastern Nepal: Community-based cross-sectional study. Front Public Health. Published Dec Nemours Kids Health. Weight and type 1 diabetes. Updated February National Library of Medicine, MedlinePlus. Congenital hypothyroidism. Updated September 1, American Academy of Pediatrics.
Non-stimulant medications available for ADHD treatment. September 23, Cystic fibrosis and nutrition. Updated January Assiri AM. Isolated short stature as a presentation of celiac disease in Saudi children. Pediatr Rep. Published Jun Growth tracking in severely obese or underweight children.
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