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4 Foods for Healthy Weight Gain

By KayLee Chie Kuehl 

Weight is a very tricky thing. While some people struggle losing weight, there are those who have a harder time gaining it. However, incorporating certain foods into your daily diet can make a monumental difference in weight goals and overall health. Here are four foods that are perfect for achieving weight gain goals!

Oily Fish

Protein is a primary nutrient for healthy weight gain, and fish is a delicious source of it! Fish contains omega-3 fatty acids, which are packed with amazing benefits. They are also essential for overall mental health. They fight ailments such as depression, anxiety, and memory loss. In addition, fish can play a key role in muscle growth. 

There are multiple ways you can add fish into your daily diet routine! Salmon, for example, goes great with vegetables and potato dishes. It comes canned and frozen; frozen salmon is more expensive while canned salmon is normally wild, so it's extra full of nutrients. Other sources of oily fish include trout, mackerel, and herring. 

Healthy Oils

This is a super great way to add some healthy calories to your diet. Healthy oils are stuffed with calories. You can easily add these oils to pasta, potatoes, or when cooking different meats. Options for healthy oils include extra-virgin olive oil, coconut oil, and avocado oil. 

Foods Rich in Starches

Starches offer an abundance of nutrients! They are great for boosting muscle growth and weight gain due to the number of calories packed into them, similar to healthy oils. Fiber is a primary nutrient derived from starchy foods. They also create energy, which runs as fuel for high intensity workouts. Foods rich in starches include sweet potatoes, quinoa, pasta, and beans.

There are a number of low-cost ways to prepare starch-rich foods. Combining sweet and golden potatoes and topping them with your favorite seasoning makes for a delicious dish. Quinoa also goes great mixed with pasta. Sprinkling other protein fueled foods such as flax or chia seeds elevate the amount of calories and nutrients consumed in the dish.  

Dark Chocolate

Who said chocolate wasn't important in a balanced diet? When made properly, it's full of healthy antioxidants. It's high in fiber, magnesium, and with over 70 percent of cacao, dark chocolate is said to regulate stress levels.

Dark chocolate can go with anything at any time! It's a perfect snack to bring along during a busy day. If you're looking for recipes, dark chocolate can make a brownie dish much more healthy. It also goes great with peanut butter, another powerful healthy food. 

Achieving any kind of weight goal can be a very complicated process. But these dietary changes can make things both easier and more delicious! 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Surprise, Ariz.  

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