How to Gain Healthy Weight

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Most holiday weight articles are focused on weight loss, but many people are making resolutions to gain weight for the new year. Whether the need comes from an illness, an eating disorder or age, healthy weight gain is just as important as healthy weight loss. The trouble with regular weight gain is that it comes most easily and inexpensively from eating foods that are high in fat and sugar and low in nutrition. People who want to put on weight should understand that they can enjoy high quality, delicious foods and accomplish weight gain without empty calories. To gain weight the healthy way, follow a menu that is similar to that of someone who is not trying to gain weight, but is simply eating healthfully. The major difference will be that those trying to gain weight will incorporate more calories by increasing meal portions and focusing on healthy fats (fats are the food group with the most calories per serving). The following foods are good sources of healthy fat and nutritional calories:

• Fish

• Nuts

• Seeds

• Beans and legumes

• Raw milk

• Plant oils such olive, canola, and peanut

• Whole grains

• Raw dairy cheese and yogurt

Avoid saturated and trans fats. These are the fats that are unhealthy for your blood and heart, making their high calorie count less appealing. Although most fruits and vegetables are not abundant in healthy fats, they are still an important part of a varied and nutritious diet. Boost their calorie count by adding plant oils, nuts and cheese. The following fruits and vegetables do contain a good amount of calories, and are easy to add to the menu:

• Starchy veggies such as potatoes and corn

• Filling fruits such as avocado and banana

Adding these foods into a regular diet will be surprisingly easy, and provide plenty of room for creativity and variety. Don't forget herbs and spices will go long way toward enhancing flavor. Outside of regular cooking, snacks, quick meals, and beverages are an easy way to gain healthy weight:

• Natural peanut butter on celery or whole grain bread

• Juiced fruits (not fruit juices, which are full of added sweeteners and refined sugar) instead of soda

• Raw cream added to soups and sauces

• Dark chocolate as a sweet that offers powerful antioxidants as well as tasty calories

Once you have the list of foods that can help you on the road to healthy weight gain, you can think about other lifestyle habits that might be beneficial. Consider eating more frequent meals throughout the day and snacking on nuts and dried fruit. A mild exercise routine can increase your muscle mass and appetite, while improving your overall health at the same time. Finally, socialize! People tend to eat more when they are with friends and family. As long as you can eat the foods that will help you to gain weight in a healthy way, surrounding yourself with other people will be great for your physical and mental health!

Sources: http://www.healthnews.com/diet-weight-loss/healthy-eating/how-gain-weight-eating-healthy-foods-248.html

http://www.med.umich.edu/1libr/aha/aha_healgain_crs.htm