Know these 5 healthy foods that will help you gain weight and regain those kilos to maintain your ideal weight. We know that the ideal weight varies from person to person, and that conditions such as genetics and age, among other factors, can affect how you can achieve the appropriate weight.

Healthy foods to gain weight

For those who want to increase their body weight in a healthy way , because they want to increase their muscle mass or to regain the weight after a relapse. With healthy food the goal can be achieved without harming ourselves and regain our ideal weight .

It is advisable to consult a nutrition specialist and design a diet in which exercise to increase muscle mass is also an essential part . To achieve healthy weight gain, you should focus on those foods that will add calories to your diet, such as nuts, olive oil, seeds, eggs, and grated cheese. You can distribute them during the week and achieve an effective consumption mixed with other delicacies for a menu loaded with good flavors.

Organic eggs

The egg is a food that will also help us feel full and that can be among other foods, for example, in a potato cake, in a large salad, among others. Per unit you will be consuming about 100 calories, protein, iron and vitamin A.


The nuts are a food highly valued in the recovery of body weight . These provide 150 calories if you eat a good handful of walnuts with almonds and peanuts. They are very rich in healthy fats, in addition to providing large doses of vitamins E, fiber and antioxidants.

Olive oil

It is considered the healthy oil and among the good oils that we must include in our diet. The olive oil will certainly make a difference in the taste of many of your prepared by providing healthy fats, vitamin E. One tablespoon a day will be for you 100 calories to your personal goal.


The seeds are small, but they provide unsuspected nutrients for their size. You can add them to your diet especially in salads or doughs, for example, a good bread, cookies or soups – I personally make flaxseed one more on the table. They are a good source of calcium and vegetable fat.

Peanut butter

The peanut butter naturally is full of protein and fat, which is a great option for people trying to gain weight healthfully . One tablespoon contains about 100 calories and has 4 grams of protein. Real peanut butter is also high in folate , magnesium, vitamin E, and vitamin B3.

You can mix it with oatmeal , peanut butter topping a slice of whole grain bread, or as a dip for apples. When choosing a brand of peanut butter, try to find natural and organic products, since if they are natural, they do not have added sugar and other ingredients.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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