Healthy weight gain is about taking in more calories than you need for your age and exercise level. It is also about choosing high-calorie foods that add protein and muscle mass, not fat, to your body. Menu ideas for healthy weight gain include nuts, seeds, vitamin-enriched cereals and other higher-calorie but protein-rich foods.
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Choose a vitamin-enriched cereal for breakfast. Eat cereals that are made from whole wheat or multi-wheat instead of sugary breakfast products. Select cereals packed with an abundance of vitamins and that include nuts or seeds. Double the recommended portion size or eat this breakfast product for breakfast and again as your midmorning snack. Hot cereals with fruit are good weight-gain menu options.
Drink a higher-calorie fruit juice with breakfast, such as apple juice, which has as many as 346 calories per 100 grams. Banana juice has the same calorie count as apple juice and offers potassium as well. If you prefer orange juice, you can still add 60 calories with that menu option.
Eat complex carbohydrates such as pasta, brown rice, or potatoes for lunch and dinner each day. Add round or flank steak, turkey, lean beef, chicken, salmon or other fish as your meat option for each meal. Include whole-wheat bread with your meals. Be sure to include butter, as some fat is needed to aid in your physical well being.
Eat beans and vegetables with your meals to provide needed nutrients and to add calories. Drink a milkshake, which is high in calories, but also provides the benefits of dairy products. Peanut butter added to apple slices for dessert can add as much as 1,600 calories per cup toward weight gain
Snacks, Nuts and Seeds
In-between meal snacks also aid in gaining weight. A cup of cashews provides 780 calories. It also provides vitamins and minerals. Eat a cup of raisins and your calorie count will increase and you will have an abundance of energy. Adding nuts, seeds and dried fruit to your breakfast cereal, salads, and vegetables can help you gain needed weight. Opt for Brazil, macadamia, and pecan nuts for higher calories (190-200 calories per ounce) and weight gain.
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