In addition, they’re convenient to eat and have a naturally high sugar content which makes them great contributors to weight gain. In addition to nuts, studies show that when dried fruits feature prominently in a diet, they reduce the risk of diabetes and cardiovascular disease. Dried Fruitĭried fruits are calorie-dense foods packed with antioxidants, vitamins, minerals and fibre. Tree nuts, specifically, are both calorie and nutrient-dense foods that are rich in bioactive compounds and healthy fatty acids. However, they also contain a good amount of protein, vitamins, minerals, fibre and healthy fats. Nuts are calorie-dense, and therefore, just a few handfuls per day can give you hundreds of calories and help you gain weight healthily. They also help you build muscle and experience healthy weight gain. In addition, they’re a good source of omega-3 fatty acids that are anti-inflammatory and reduce the risk of cardiovascular disease and blood clots. Salmon and oily fish are also considered as good protein and healthy fat sources. They provide more calories and add weight. However, if given a choice, choose fattier cuts of meat. They are also one of the best sources of dietary creatine, which is one of the best muscle-building supplements. Red meats like beef, lamb and pork are a great source of protein and calories. They also have excess energy after consumption. Studies have shown that children who drink the most milk gain the most weight. It’s a good source of protein, carbs, calcium, calories, fats, vitamins and minerals. It’s commonly known that milk is good for gaining weight and building muscle. Milkīreaking down the Nutritional Elements in a Cup of Milk: Nutrients Therefore, to gain weight or build muscle, choosing whole-grain bread items with at least 3 grams of fibre per serving is essential to gain weight or build muscle. In addition, whole grain makes it denser, and so, whole grain bread tends to have more good calories per serving. Whole grain bread is even better than white bread since whole-grain flour still contains the germ and the bran. They also contain vitamins, minerals and fibre, which provide their own unique set of advantages. Whole grain bread is a good source of carbs and calories. Here are the nutrition facts for 3.5 ounces (100 grams) of whole-grain wheat flour ( Trusted Source): Wheat is mainly composed of carbs but also has moderate amounts of protein. They also help nourish gut bacteria, thanks to their resistant starch content. These starchy foods are a good source of nutrients and fibre. In addition, they increase your muscle glycogen stores that act as a fuel source for sports and other activities. Studies have shown that potatoes contain vitamin C, vitamin B6, potassium, magnesium, iron and folate. Potatoes and other starchy foods like quinoa, oats, squash, winter root vegetables and others add calories and carbs to their diet. Just 1 tablespoon (12 grams) of potato starch offers ( Trusted Source): Potatoes and Starches Nutrients in potato starch It’s also a pocket-friendly and convenient high-calorie food source. One cup of white rice contains around 200 calories, 44 grams of carbs and very little fat. Rice is a calorie-dense carb source that will significantly aid someone on a weight gaining journey. Regular gym-goers may also include them to increase endurance. A person with a weak constitution or a person recovering from an illness may also turn to high-calorie foods to re-energise themself.Īthletes like weightlifters may opt for high-calorie nutritious foods to build up their muscles or bulk up. However, rather than selecting such foods randomly, it is good to take the advice of a nutritionist. Someone with a medical condition or malnutrition should incorporate high-calorie food into their daily meal plans. There are a myriad of reasons why one would start consuming high-calorie foods. High-calorie foods provide one with more energy and nutrition than low-calorie foods. The recommended intake is generally 2,000 calories a day for women and 2,500 for men. The daily intake of calories depends on age, sex, metabolism, and physical activity levels, among others. High Calorie Foods for Weight Gain and Benefits.
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