When it comes to weight gain or maintaining a healthy weight, nutrition plays a vital role.
Incorporating nutrient-dense foods into your diet can provide the necessary calories, essential nutrients, and support for your weight management goals.
Foods to help with weight maintenance
Avocado
Rich in healthy fats and fibre, avocados are a nutritious addition to your diet. Their creamy texture makes them a versatile ingredient that is easily incorporated into many different meals.
Nuts and nut butter
Nuts like almonds, cashews, and peanuts, along with various nut butters, are excellent sources of healthy fats, protein, and fibre. They provide a satisfying crunch and can be enjoyed as a snack or added to smoothies and baked goods.
Whole milk and dairy products
Whole milk and dairy products like cheese and yogurt offer a good balance of protein, fats, and carbohydrates. They are also rich in calcium and other essential nutrients necessary for maintaining healthy bones and supporting weight gain.
Quinoa
Quinoa is a gluten-free grain packed with protein, fibre, and essential amino acids. It can be used as a base for salads, added to soups, or enjoyed as a side dish to increase your calorie and nutrient intake.
Olive oil
A staple of the Mediterranean diet, olive oil is a source of healthy monounsaturated fats that can enhance the flavour of your meals and provide extra calories. Drizzle it over salads or use it in cooking for added nutritional benefits.
Salmon
Salmon is not only a great source of lean protein but also rich in omega-3 fatty acids, which have numerous health benefits.
Greek yogurt
Greek yogurt is a protein-rich food that can be enjoyed as a snack or incorporated into smoothies, dips, or desserts. It also contains probiotics that support gut health and digestion.
Sweet potatoes
Sweet potatoes are packed with complex carbohydrates, fibre, and various vitamins and minerals. They can be baked, mashed, or added to stews, providing a nutritious and calorie-dense option.
Lean meats
Lean meats such as chicken breast or lean beef are excellent sources of protein while being relatively low in fat. Include them in your meals to support muscle growth and weight management.
Whole grain bread and pasta
Whole grain bread and pasta offer more fibre, vitamins, and minerals compared to their refined counterparts. They provide sustained energy and can be paired with protein and healthy fats for a balanced meal.
Eggs
Eggs are a nutrient powerhouse, rich in high-quality protein, vitamins, and minerals. They can be prepared in various ways and are an affordable option for boosting your calorie and protein intake.
Chia seeds
Chia seeds are rich in healthy fats, fibre, and antioxidants. They can be added to smoothies, yogurt, or oatmeal for a nutrient-dense and filling snack.
Coconut milk
Coconut milk is a creamy and delicious alternative to regular milk. It is high in healthy fats and can be used in cooking, baking, or added to smoothies to increase calorie content.
Legumes
Legumes such as lentils, chickpeas, and black beans are excellent sources of plant-based protein, fibre, and carbohydrates. They are versatile ingredients that can be included in soups, stews, or salads.
Cheese
Cheese provides a good balance of protein and fats, along with essential nutrients like calcium. Add cheese to sandwiches, omelettes, or enjoy it as a snack to increase calorie intake.
Bananas
Bananas are a great source of carbohydrates, vitamins, and minerals. They can be eaten on their own, added to smoothies, or sliced over cereal for a nutritious and energy-boosting snack.
Oats
Oats are a fibre-rich whole grain that provides lasting energy and helps keep you feeling full. They can be enjoyed alone, as granola, or even incorporated into baking recipes.
Dried fruits and nuts
Dried fruits like raisins, dates, and apricots, along with nuts, are nutrient-dense snacks that provide both natural sweetness and healthy fats. They can be enjoyed as a satisfying snack or added to trail mix for an energy boost.
