Best Foods for Healthy Weight Gain: Nutritionists’ Top Recommendations
Being underweight is a concern for many people. A weak body, constant fatigue, and frequent health issues can make life difficult. On top of that, social pressure and embarrassment make it even harder. But nutrition experts say—gaining weight in a healthy and sustainable way is absolutely possible if you focus on the right foods and lifestyle.
According to Dr. Saima Haque, a clinical nutritionist: “The secret to gaining weight is consuming enough calories and protein, but from healthy food sources—not from unhealthy junk food.”
So, let’s explore the foods experts recommend for safe and effective weight gain.
Top Foods That Help in Weight Gain
1. Dry Fruits
Dry fruits are loaded with calories, healthy fats, protein, and fiber. Almonds, cashews, raisins, and dates provide instant energy and support gradual weight gain. Soaking them overnight and consuming in the morning is even more beneficial.
Expert opinion: Nutritionists recommend 30–50 grams of mixed dry fruits daily. Overeating may cause digestive discomfort.
2. Peanut Butter
Peanut butter is one of the most effective high-calorie foods. It is rich in protein and healthy fats. Having a spoonful with bread, biscuits, or simply on its own adds extra calories to your diet.
Expert opinion: Dietitian Dr. Nazma Parvin says: “Peanut butter provides healthy fats that boost calorie intake without harming heart health.”
3. Potatoes
Potatoes are a natural source of carbohydrates and complex sugars that provide long-lasting energy. Eating boiled potatoes with meals or baked potato snacks with olive oil can promote quick weight gain.
Expert opinion: Nutritionists suggest having potatoes with lunch or dinner. Deep-fried potato snacks should be consumed in moderation.
4. Eggs
Eggs are a powerhouse of protein, good fats, and essential vitamins. Eating 2–3 boiled or cooked eggs daily helps build muscle and gain healthy weight.
Expert opinion: “Eggs should always be consumed cooked or boiled, never raw, as raw eggs can be harmful to health.” —Dr. Faruk Hossain.
5. Rice Starch (Rice Water)
The starchy water left after boiling rice is rich in carbohydrates and calories. Drinking it with a pinch of salt provides quick energy and helps in weight gain.
6. Vegetables and Lentils
Not just heavy foods, but vegetables and lentils also support weight gain. Carrots, beans, peas, potatoes, and lentils provide protein, vitamins, and minerals essential for a healthy body.
7. Fresh Fruits
Fruits like bananas, mangoes, pears, grapes, and apples are high in natural sugars and fiber. They provide instant calories and help increase weight naturally.
Additional Tips for Healthy Weight Gain
- Eat 5–6 small meals throughout the day instead of just 2–3 large meals.
- Include milk, smoothies, and protein shakes in your diet.
- Do light workouts and strength training to build muscle mass, not just fat.
- Get enough sleep—7 to 8 hours daily is essential for recovery and growth.
- Reduce stress, as high stress levels can hinder weight gain.
Conclusion
Healthy weight gain is not about overeating—it’s about eating the right foods, at the right time, in the right amount. Adding dry fruits, eggs, potatoes, peanut butter, rice water, vegetables, and fresh fruits to your diet ensures steady and balanced weight gain.
Experts emphasize that sudden overeating can harm your digestion and overall health. Instead, gradually increase your calorie and protein intake. This way, you’ll gain weight in a healthy, sustainable, and long-lasting way.
©Author:TendingGB | publish : 29 Sep 2025
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