Gaining weight can be just as challenging as losing it, especially if your goal is to do so in a healthy way. Eating nutrient-dense, calorie-dense snacks is a strategic way to increase caloric intake without turning to unhealthy junk food. Below are some healthy, high-calorie snacks that can help you reach your weight gain goals.
1. Nut butters and whole wheat bread
Nut butters such as almond, peanut, or cashew butter are rich in healthy fats, proteins, and calories. Spread a generous amount on whole wheat bread for a filling and nutritious snack. A slice of bread with two tablespoons of peanut butter can provide between 300 and 400 calories.
2. Avocado Toast
Avocados are a powerhouse of healthy fats and calories. A single avocado can contain up to 250 calories. Mash it up and spread it on whole wheat toast, sprinkle with a little salt, pepper and a drizzle of olive oil for a calorie boost.
3. Trail mix
A mix of nuts, seeds, dried fruits, and dark chocolate chips makes for a calorie- and nutrient-dense snack. Nuts such as almonds, walnuts and cashews are high in calories, while dried fruits provide natural sweetness and additional calories. A handful of trail mixes can easily contain 300 to 400 calories.
4. Greek yogurt with honey and walnuts
Greek yogurt is high in protein and calories, especially the full-fat variety. Add a tablespoon of honey and a handful of dried fruits like almonds or walnuts to increase the calorie count. This snack can provide between 300 and 400 calories, depending on the size of the portion.
5. Smoothies
Homemade smoothies can be customized to include high-calorie ingredients like bananas, avocados, nuts, seeds, full-fat yogurt, and protein powder. Blend them with some milk or juice for a delicious, high-calorie snack. A large shake can easily contain between 500 and 600 calories.
6. Whole grain and cheese crackers
Cheese is rich in calories and provides a good amount of protein and fat. Pairing cheese with whole grain crackers makes for a balanced snack. Depending on the type and amount of cheese, this snack can offer between 300 and 400 calories.
7. Granola bars
Opt for homemade or high-quality store-bought granola bars that contain nuts, seeds, dried fruit, and honey. These bars can provide a quick and convenient calorie boost, and each bar contains around 200 to 300 calories.
8. Dark chocolate and almonds
Dark chocolate is not only a delicacy but also a high-calorie food. Combine it with a handful of almonds for a snack that combines healthy fats, protein and calories. A serving of dark chocolate and almonds can provide between 300 and 400 calories.
9. Cottage cheese with fruit
Cottage cheese is a versatile and protein-rich food. Add calorie-rich fruits like bananas, mangoes or berries to increase the calorie content. A plate of cottage cheese with fruit can provide between 200 and 300 calories.
10. Egg Salad
Eggs are a great source of protein and healthy fats. Make egg salad with mayonnaise or Greek yogurt and spread it on whole wheat bread or crackers. This snack can provide between 300 and 400 calories per serving.
Tips for healthy weight gain
Eat frequently: Eat smaller, more frequent meals throughout the day to increase your calorie intake without feeling too full.
Choose nutrient-dense foods: Opt for foods rich in nutrients and calories to ensure you get essential vitamins and minerals.
Incorporate healthy fats: foods such as avocados, nuts, seeds and olive oil are rich in calories and provide essential fatty acids.
Stay hydrated: Drink high-calorie drinks like smoothies, milk, and juices, but also make sure to stay hydrated with water.
Exercise: Perform strength training exercises to build muscle mass, which can help you gain a healthy weight.
(This article is intended for your general information only. Zee News does not guarantee its accuracy or reliability.)
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