5 Healthy food that can weight gain

Foods that can help a person lose weight in a healthy way are listed below:

Healthy food that can weight gain


Milk is rich in essential nutrients with essential nutrient that needed for our body. It is high in carbohydrates, protein, fat, vitamins and minerals, as well as calcium. 

Besides, milk is high in protein source that provide both casein and whey protein may help in muscle building. Every day, drink two glasses of milk with a meal or before or after a workout.



Healthy food that can weight gain


Rice is a good source of carbs and can help you gain weight. Besides, rice is inexpensive and readily available in the market, so include it in your diet to help weight gain. 

In addition, rice is a calorie-dense food, which means that a single serving can provide both carbs and calories. A cup of cooked white rice contains about 167 calories, according to MyFCD (Malaysian Food Composition Database).



Red Meat

Red meat is a high-protein food that can help you build muscle and gain weight. It contains the nutrients leucine and creatine, which your body requires to increase muscular mass.

Choosing fattier cuts of meat over leaner cuts will help you consume more calories, which can lead to weight gain. This means that the fattier the meat, the more calories you’ll get.



Healthy food that can weight gain

Potatoes and Starchy

Potato and other starchy foods are the best food in promote weight gain as can help in added the extra calories for body.

The examples of starchy foods include: 

  • Oats
  • Corn
  • Beans and legumes
  • Sweet potatoes

These starchy foods are high in carbs and calories, which can help you build up your muscular glycogen stores.



Whole Grain Bread

Whole grain bread is high in complex carbohydrates, which can help you gain weight. Combining whole grain bread with protein sources such as eggs, meat, and cheese can lead in tasty, well-balanced, and healthy meals. The living, beneficial bacteria found in sourdough feed bacteria in your gut that can strengthen your immune system.

Furthermore, whole grain bread with seeds is preferable because it provides additional benefits.


Foods to gain weight quickly. MedicalNewsToday. Retrieved from https ://www.medicalnewstoday.com/articles/321518#foods-to-gain-weight-quickly

Rudy Mawer. (2020). The 18 Best Healthy Foods to Gain Weight Fast. Healthline. Retrieved from https://www.healthline.com/nutrition/18-foods-to-gain-weight

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