diobria.com – For those of you who feel thin and want to gain weight, one way you can do this is increase your food intake. However, don’t just choose and consume just any food, okay? Choose weight gain foods that are healthy and of course rich in nutrients. So, don’t let your weight increase but be accompanied by a number of other health problems, okay?

Some types of food that can increase weight, but have minimal nutritional content are fast food, fried foods and various sweet foods. To stay healthy, when gaining weight, choose foods that contain animal and vegetable protein, complex carbohydrates and healthy fats. (Source by bonus new member)

A line of healthy weight gain foods

Before you decide to gain weight, you should find out your body mass index (BMI) number first. You can calculate it using an ideal weight calculator. If you are confused, you can also ask a doctor. If your BMI results show your body weight is below normal, you can start regularly consuming the following weight gain foods:

1. Nuts

The first weight-gain food is nuts, such as peanuts, almonds, cashews, walnuts and pistachios. This type of nut is known to be calorie dense, high in protein and rich in nutrients. One serving of nuts can contain at least 360 calories. You can eat these nuts directly or add them to cereal or yoghurt. You can also process it into peanut butter without sugar which is healthy and delicious to eat with plain bread.

2. Avocado

Avocado is a high-calorie fruit, but healthy. One avocado contains more than 300 calories. Apart from being high in calories, this fruit is also rich in nutrients, such as monounsaturated fatty acids, fiber, magnesium, potassium, protein, folic acid, as well as vitamin C, vitamin E and vitamin K. Therefore, it is not surprising that avocado is included in the food choices for weight gain. To consume it, you can consume it directly, as a mixture of smoothies without added sugar, as a sandwich filling, or as an addition to fruit salad.

3. Fish

Eating fish, such as catfish, pomfret, milkfish, salmon or tuna, can help you gain weight. This is because fish contains omega–3 fatty acids, which are a source of healthy fats. One serving of fish contains as many as 189 calories. Apart from increasing body weight, consuming fish can also improve brain function, maintain heart health and maintain endurance. To consume it, you are advised to process fish by sautéing, steaming, grilling or boiling.

4. Chicken breast

The next weight gain food is chicken breast. One serving of chicken breast contains 128 calories. Not only is it high in calories, chicken breast is also high in protein which can increase body weight and muscle mass and keep your stomach full longer. Apart from that, this part of the chicken also contains small amounts of fat, selenium, phosphorus, zinc, potassium, as well as vitamin B6 and vitamin B12. To enjoy it, you can process chicken breast into various menus, such as soup, stews, stir-fries, or as a filling for sandwiches.

5. Potatoes and sweet potatoes

Potatoes and sweet potatoes are also included in healthy weight gain food choices, you know. When compared to white rice, the complex carbohydrate content in potatoes and sweet potatoes is considered better for digestion. One serving of steamed sweet potato contains 100 calories, while potatoes contain 87 calories. Apart from being high in calories, potatoes and sweet potatoes are also high in fiber which can keep your stomach full for longer, thereby reducing your desire to snack on unhealthy foods. Potatoes and sweet potatoes are healthier if cooked by boiling, steaming or baking.