Are you bent on gaining weight? Have you always believed that only junk food can help you achieve this? This might be good news for you: you can gain weight without having to eat unhealthy food.
The American Dietetic Association (ADA) defines the ideal Body Mass Index (BMI) as between 20 to 25. Therefore, anyone below that range is considered underweight. Worst still, those with BMI as low as 18.5 are extremely underweight. Check out how to Calculate Your BMI here.
According to Elena Blanco-Schumacher, RD, a clinical dietitian within the Christiana Care Health System at the Helen F. Graham Cancer Center in Wilmington, those who are underweight are prone to infection due to weak and easily compromised immune systems. They also tend to have low muscle mass, hair loss, heart disease and in some cases disrupted hormone regulation. Being underweight can also derail intake and absorption of vital nutrients, including amino acids, vitamins, and minerals, leading to increased risk of osteoporosis and anaemia.
That said, do you really want to gain weight? If yes, the below foods should be greatly considered in your daily meals.
1. Avocados
Filled with healthy fat, avocados are affordable and easy to get. One large Avocado supplies 322 calories, 29 grams of fat and 17 grams of fibre. They are rich in vitamins and minerals and apart from eating them on their own, avocados can be used to spice up our regular meals such as rice, pasta and bread. Let’s not forget our local bush pear, popularly called ‘Ube’.
Ube is also loaded with healthy oil, a rich source of fatty acids and triglycerides. You can eat Ube on its own or spice it up with corn.
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2. Cereals
Hello! Cereals are not meant for kids alone like many have been told.
They are highly filling because of the amount of fibre in them, and are a definite go-to for nutrients, carbs and calories. Examples of affordable and available cereals are cornflakes, oatmeal, bran, granola, groundnuts, tiger nuts and any other meal rich in whole grains and nuts.
3. Starchy foods
Starchy foods are heavily loaded in calories and very accessible in the Nigerian market at cheap rates, too. Healthy starchy foods rich in carbs are potatoes, garri, rice, yam, oats, buckwheat, corn, squash, beans, legumes etc.
4. Red meat
They are one of the best muscle building foods and a great source of protein, leucine and amino acid. They help in attaining healthy calories and gaining weight.
We can easily get beef, goat and pork meat at any of our local markets. Others are venison, lamb, rabbit and so on.
5. Oily fish
This is an excellent source of protein, fats and oil and omega-3 fatty acids. It is also a good source of vitamin A and D. Examples of these fish are salmon, tuna, swordfish, mackerel.
6. Milk
For decades, milk has been used as a weight gainer and muscle builder. It is also a good source of calcium, carbs, fats, vitamins and minerals.
If you eat the above listed foods, you are certainly on a healthy journey towards gaining weight the right way. Remember, if you opt for junk food you’d most likely attract problems such as high intake of cholesterol. So, eat food to help attain healthy calories.
You can also try supplements if you feel you are not getting enough in your meals. See your doctor on the right supplements to take.
Are you bent on gaining weight? You can do that without consuming junk.
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