Proper food choices for Skinny Girls to gain weight

Ditch the Junk Food

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Speaking of calories, junk foods are usually loaded with them. It’s easy to hit the drive-thru for french fries and a sweet tea, or maybe a cheeseburger and a milkshake to get the calories you need for weight gain. There’s no doubt you can put on weight eating fast food and processed junk foods, but it’s not the healthiest way to go. Fries, soda and prepackaged treats may amp up your calories, but those calories come mostly from sugar and questionable sources of fat, with chemical additives and sodium thrown in — but few healthful nutrients.

Popular candy bars have 200-plus calories, mostly from sugar and fat – including hydrogenated oils, which means they contain some harmful trans fat. What makes up the 200 calories in a 16-ounce cola? You guessed it: sugar. The fizzy water also has some additives, like caramel color and sodium benzoate.

Even for a thin gal with a fast metabolism, eating processed foods is unhealthy. An occasional splurge is fine, but over time, a habit of noshing on sweets and greasy fast food in hopes of upping your weight may lead to health problems such as heart disease and cancer.

Fill Your Pantry With Calorie-Dense Foods

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One reason junk foods are bad for you is because they’re processed, so it follows that eating whole and natural foods is healthier. Fortunately, lots of minimally processed foods are high in calories and full of nutrients your body needs for weight gain and good health.

Protein foods include meat, poultry, fish, eggs and soy. For balanced nutrition — and to make sure you gain some muscle, not just fat — eat some protein at every meal. Higher-calorie protein choices include ground beef, dark meat poultry and fatty fish, such as salmon. For vegetarian-friendly options, reach for beans, lentils, soy, nuts and seeds.

Gram for gram, fats contain more than double the calories of protein and carbohydrates, which makes them “calorie-dense.” That’s why healthy fats are your best friend when it comes to gaining weight. Using olive oil, coconut oil, avocado, olives, nuts, nut butters and seeds as “add-ins” to your meals and snacks provides a calorie boost in a tiny volume of food. For instance, a tablespoon of olive oil has 120 calories and half an avocado has 160 calories. Any chance you get, mix healthy fats into recipes while you’re cooking, or add them to your food at the table.

While fats pack in the most calories, other food groups have higher- and lower-calorie options. It’s a good idea to learn which choices are more calorie-dense, and eat those more often.

Dried fruits are a concentrated source of calories, while bananas, pineapples and mangoes pack a heftier calorie punch than other fresh fruits. For vegetables, leafy greens are on the low end calorie-wise, while starchy veggies top the list — include potatoes, sweet potatoes, corn, peas, dried beans and legumes in your diet for weight gain.

Higher-calorie healthy grain choices include quinoa, brown rice and barley, as well as pasta and whole-wheat bread. Full-fat dairy products such as cheese, whole milk and yogurt are calorie-laden choices too. Stock your pantry with a variety of calorie-dense, nutrient-rich foods like these to ensure you have healthy weight-gain foods within arm’s reach.

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Categories Eating More, Nutrition Tips, Thin to StrongTags , , , , , ,

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