Although many people struggle to lose weight, some people need to gain a few pounds. People with thin bodies, those recovering from an illness that caused weight loss and athletes may all need to gain weight in a healthy way. You can gain weight without harming your health by making wise dietary choices. Using healthy recipes that increase calories is an effective tool in gaining weight.
Milkshakes can be made with healthy ingredients. These shakes contribute calcium, vitamins, fibre and protein to the body and promote healthy weight gain. To make a banana peanut butter shake, combine 240 ml (1 cup) of skimmed milk (less fat than whole milk), 17 g (4 tbsp) of skimmed milk powder (extra protein), 2 bananas and 15 g (3 tbsp) of peanut butter in a blender. Mix on medium speed until smooth and creamy. Or mix on high speed with a few ice cubes for a colder, frothy shake.
Chicken is a source of protein. To reduce saturated fat, avoid frying, and always remove the skin. For a healthy, high-calorie recipe for baked chicken salad, preheat the oven to 175 degrees Celsius (350 Fahrenheit). Combine 600 g (4 cups) diced, cooked chicken with 237 g (1 and 1/2 cups) of cooked rice. Add a can of low-sodium cream of chicken soup, 240 ml (1 cup) fat-free mayonnaise and a sprinkle of salt and pepper. When well mixed, spoon the mixture into a shallow glass baking dish. Cover with 100 g (1 cup) low-fat or fat-free shredded cheddar cheese. Cook for 30 minutes or until the cheese is golden brown.
Fruits, nuts, dairy products and various proteins are types of healthy snack choices that can help you to gain weight. For a yoghurt snack, mix 240 ml (1 cup) of low-fat vanilla yoghurt, 62 g (1/2 cup) of chopped walnuts, a handful of fresh fruit (blueberries, chopped strawberries, diced peaches or sliced bananas), 30 g (1/4 cup) of granola and a dash of honey. Mix and enjoy.
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