For some underweight individuals, gaining weight and muscle can be challenging. However, being underweight can also lead to health problems. Today, we’ll share several foods that doctors believe can help with healthy weight gain. These foods are rich in vitamins, minerals, and other nutrients, as well as high in calories, and are recommended for those who are underweight.

Milk

Milk provides protein, fat, and carbohydrates. It is also a good source of various vitamins and minerals.

For underweight individuals seeking to gain weight and build muscle, the protein in milk is a great aid, especially when consumed after a workout, as it aids in muscle building.

Protein Powder

Commercially available protein powders can also help underweight individuals gain weight healthily. Consuming protein powder drinks after a workout can be particularly effective in helping build muscle.

When purchasing protein powder, it’s recommended to choose products with simple ingredients to avoid unnecessary additives or excess sugar.

Rice

Eating foods high in carbohydrates can also help with weight gain. In fact, rice is a good source of carbohydrates. However, you shouldn’t consume too many carbohydrates; each meal should be nutritionally balanced.

While carbohydrates can help with weight gain, it’s important to avoid processed, refined carbohydrates, such as cakes, donuts, and cookies.

Nuts and Nut Butters

If you’re underweight and want to gain weight, you can try consuming a moderate amount of nuts daily as a snack or simply adding them to various dishes, such as nut salads and cashew chicken.

Nut butters made from nuts are also great for weight gain, but it’s best to choose ones without added sugar or other additives.

Red Meat

Eating a moderate amount of red meat can help you gain weight and muscle. Beef in red meat contains leucine, which helps maintain muscle, and creatine, which provides muscle energy. Red meat is also rich in protein and fat, which can help with weight gain.

However, because the fat in red meat is saturated, excessive intake is also recommended. When purchasing red meat, it’s recommended to choose leaner cuts.

Whole Grains and Root Vegetables

For those looking to gain weight, high-quality starchy foods are also a great choice.

For example, whole grain root vegetables like potatoes, sweet potatoes, pumpkin, corn, quinoa, buckwheat, and oats are ideal starchy foods.

Whole Grain Bread

Whole grain bread made with whole grains contains complex carbohydrates, which not only help with weight gain but also provide a higher intake of nutrients like dietary fiber.

If you enjoy seeds like sesame and pumpkin seeds, you can also add them to whole grain bread.

Salmon

Salmon is not low in calories or fat, especially the belly.

However, salmon is rich in omega-3 fatty acids, which are beneficial for cardiovascular health, and protein, which is beneficial for muscle growth. Therefore, salmon is a very suitable food choice for those looking to gain weight.

Fruit and Dried Fruit

Most fruits are high in carbohydrates, as well as various nutrients like vitamin C and pectin, making them ideal for those seeking to gain weight. Bananas, pineapples, mangoes, and apples are particularly popular among those seeking to gain weight.

Also, convenient dried fruits like raisins can be added to cereal, salads, yogurt, and other foods.