Having an ideal body weight is certainly something everyone hopes for. It’s no wonder that many people try to lose or gain weight by consuming snacks to gain weight in order to reach their ideal number.
However, for some people, gaining weight is not as easy as turning the palm of the hand. If that’s the case, there may be something wrong with the food choices you’re making.
So, what types of foods or snacks are good for gaining weight? Check out more below.
Snacks to Help You Gain Weight
One of the best ways to gain weight is not by consuming fatty, high-calorie foods, but by choosing healthy foods that contain the nutrients your body needs.
Foods such as fried snacks, soda, donuts, and other junk foods may be high in fat and sugar, but they can actually increase the risk of systemic diseases, such as diabetes, heart disease, and high blood pressure.
So, if you want to gain weight while staying healthy, here is a list of healthy snacks that can help you do so.
1. Banana Chips
A healthy snack to help gain weight is banana chips. In 1 ounce of banana chips, there are 147 calories. You can consume them daily to increase your overall calorie intake.
2. Potatoes
The next snack for weight gain is potatoes. Potatoes are high in calories, which can help you feel fuller for longer. They also contain protein, fiber, and vitamin C. The protein content of potatoes can be complemented by pairing them with other protein-rich foods, while the skin provides additional fiber and nutrients.
The calorie content of different potato preparations is as follows:
- Boiled potatoes: 83 calories per 100 grams
- Fried potatoes: 140.7 calories per 100 grams
- Potato fritters: 246 calories per 100 grams
3. Nuts
Nuts are a healthy snack for gaining weight. This is because they are high in fiber and protein and contain around 150–200 calories per ounce. In addition, sunflower seeds and pumpkin seeds are also high in calories.
Add these nuts and seeds to oatmeal, salads, or enjoy them as a snack while watching your favorite movie.
4. Dark Chocolate
This weight-gain snack is definitely a favorite for many people. Yes, dark chocolate. Dark chocolate is a high-calorie snack that is also rich in antioxidants and micronutrients. Dark chocolate containing around 70% cocoa is considered one of the best choices for gaining weight. In 100 grams of dark chocolate, there can be up to 600 calories.
In addition to being calorie-dense, the antioxidants in dark chocolate are also beneficial for maintaining heart health, making it not just a delicious snack but also a nutritious one.
5. Whole Wheat Bread
Whole wheat bread is also a good snack for weight gain because it is high in carbohydrates. To make it even more enjoyable, you can pair whole wheat bread with other foods such as eggs, avocado, cheese, or meat.
For example, a combination of whole wheat bread and peanut butter can provide around 228 calories per serving, which is a practical and filling option.
6. Avocado
Avocado is one of the fruits with the highest calorie and healthy fat content, making it a great snack for weight gain. Toast topped with avocado alone can provide around 300 kilocalories per serving.
It contains monounsaturated fats, which not only help with weight gain but are also good for heart health. You can mash half an avocado and spread it on toasted whole wheat bread for a filling breakfast or afternoon snack.
7. Cheese
One of the most popular snacks for gaining weight is cheese. Cheese contains fat and calories that can help make your body fuller. In addition, cheese is also rich in protein, which is beneficial for building muscle.
You can prepare cheese in many ways, from adding it to whole wheat bread, mixing it into an omelet, or using it as a topping for other snacks to help meet your daily calorie needs.
8. Yogurt
Yogurt is a healthy snack that can help with weight gain while also supporting digestive health. This dairy product is popular because it tastes delicious and is easy to combine with other foods. To gain weight, choose full-fat yogurt.
For example, one cup of Greek yogurt contains around 238 kilocalories. You can mix it with berries and a little honey to enhance the flavor while also increasing your daily calorie intake.
9. Peanut Butter
Peanut butter is a nutrient-rich snack that can help with weight gain. It contains protein, fat, folate, magnesium, vitamin E, and vitamin B3. One tablespoon of peanut butter contains about 100 calories, while 100 grams of peanut butter can contain up to 588 calories.
Spread peanut butter on whole wheat bread for a tasty, filling snack combination that is effective for gaining weight.
10. Granola
Granola is a weight-gain snack that is often overlooked, even though it is packed with nutrients. Made from a mixture of oats, nuts, and honey, granola is rich in complex carbohydrates, protein, healthy fats, and fiber. Its fairly high calorie content makes granola a practical snack that can be eaten on its own, mixed with yogurt, or served with milk.
11. Dates
Dates are a high-calorie snack that can help with weight gain thanks to their natural sugars, fiber, and various vitamins. This sweet fruit is delicious when eaten on its own or added to smoothies and oatmeal, helping to boost daily energy intake in a healthy way.
It is recommended to consume about 3–5 dates per day to keep sugar intake under control while still benefiting from their weight-gain properties.
12. Donuts
Donuts are one snack option that can support weight gain because they contain a lot of fat and sugar. These nutrients can effectively increase body weight when consumed regularly. However, donuts are low in fiber, so they may not keep you feeling full for very long.
Make sure to pay attention to the quality of the donuts you consume, and once you have reached your target weight, avoid eating them excessively.
Other Ways to Gain Weight
In addition to consuming the weight-gain snacks mentioned above, you can also follow these tips to help make your body fuller:
- Eat more frequently. If you are underweight, you may feel full quickly. Therefore, try eating 5–6 smaller meals a day instead of 2–3 large ones.
- Drink milk. Drinking whole milk to quench your thirst can be a simple way to get high-quality protein and calories.
- Get quality sleep. Getting enough sleep is very important for muscle growth.
- Be mindful of sugar and fat. Although they can help increase weight, excessive sugar and fat are not good for your health.
- Exercise regularly. Exercise, especially strength training, can help you gain weight by increasing muscle mass. It can also stimulate your appetite.
- Pay attention to when you drink. Avoid drinking too much water before meals, as it can make you feel full and make it harder to consume enough calories.
Those are some weight-gain snacks along with tips you can follow. Once again, please note that gaining weight is not about consuming more fatty and high-calorie foods, but about choosing healthy foods that contain proper nutrients.
Don’t forget to balance it with regular exercise and adequate water intake to keep your body’s fluids well maintained.
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