Like there are health problems with overweight people, underweight individuals also face issues. Being below the recommended weight puts you at risk of delayed development, infertility, and a weak immune system, among other malnutrition problems. Most people think being underweight is not a problem; all you have to do is eat more. Easy fix, right? They do not realize certain disorders or intolerances like fructose intolerance may arise when binge eating. Whether you are looking to gain or lose weight, whatever you ingest is very critical. Eating junk is not an option as doctors recommend gaining a healthy weight. Thus, observing a particular diet to gain good pounds would be best. Here are some food options you could include;
Protein Smoothies
Protein is essential when building muscle as it increases muscle fibers in the body and repairs damaged tissues. When left unrepaired, damaged tissues may lead to reduced power. Thus, preparing smoothies packed with all the nutrients you need is crucial. You can also control what goes into yours by making them at home. Avoid commercial smoothies since most have a lot of added sugars and few nutrients. Some smoothies you could try are vanilla and blueberry shake, caramel apple shake, etc.
Avocados
One avocado has about 20-322 calories, 14 grams of fiber, and 29 grams of fat. They are also rich in minerals like potassium, vitamins, and other healthy compounds. You bulk up on the calories by eating avocados without sacrificing your nutrients. If you do not like plain avocados, combine them with different foods like tortilla chips, sandwiches, wraps, soups, and salads, or make a healthy serving of guacamole.
Healthy Fats
When picking fats for your food, always choose monounsaturated or polyunsaturated fats. Unsaturated fats are liquid at room temperature and harden once cooled. At room temperature, saturated fats are in a solid state. Thus, saturated fats are a huge cause of high cholesterol and heart illnesses as they clog the arteries. Saturated fats are mostly canola, avocado, and olive oil, extracted mainly from plants or fish. Individual oils also have their benefits. For example, canola oil is rich in omega-3. You could use the oils for cooking or as a dressing for salads.
Nuts
Nuts are an excellent healthy snack. They contain polyunsaturated fats, which are beneficial for you. There is an extensive range of nuts to try. Some include walnuts, pecans, cashews, flax seeds, almonds, and pumpkin seeds. You could roast the nuts and eat them plain, use them as toppings to your yogurt, or add them to that bowl of salad or oatmeal.
The healthiest way to gain weight is to eat organic food. You could also incorporate workouts to help you gain muscle. Lifting weight is beneficial as it uses the extra calories to build muscle. Just ensure you eat more calories than you burn from physical activities. You could also include a nutritionist in your weight gain mission to ensure you remain healthy.
