High Calorie Foods for Weight Gain

What do you mean by Calories?

Calories are a unit of measurement for energy. They represent the amount of energy that food and beverages provide when consumed. The body uses this energy for various functions, such as maintaining body temperature, supporting physical activity, and facilitating metabolic processes.

Carbohydrates, proteins, nutrient-rich food, and fats are the main sources of calories, and you get these from the food you eat. In a normal, healthy diet, carbohydrates should contribute 45-65% of your daily calorie intake, protein 10-35%, and fats 20-35%.

The word ‘calorie’ can refer to both small calories (cal) and large calories (Cal or kcal). The latter one is more commonly used in food labelling.

One kilocalorie or Calorie = 1,000 small calories

Daily Calorie Requirement

So, how many calories do we need every day to live a healthy life? The daily caloric requirement to maintain a healthy life varies based on multiple factors including age, sex, weight, height, and activity level. Below, is the recommend calorie intake, separated by age and sex, from the Dietary Guideline for Americans.

High-calorie Foods to be Included

Here are some options of nutrient-dense, high -calorie foods for a healthy weight gain:

1. Whole Grains:

This includes oats, quinoa, brown rice, and whole grain bread, and they provide complex carbs and calories.

2. Lean Meats:

chicken, turkey,, and lean cuts of beefs offer protein and calories.

3. Avocados:

This fruit is rich in healthy fats and calories.

4. Nuts and Seeds:

This includes almonds, walnuts, chia seeds, and flaxseeds. They are calorie-dense and packed with healthy fats.

5. Dairy Products:

Include products like full-fat milk, cheese, and yogurt in your diet as they are high in calories and nutrients.

6. Nut Butters:

They are high in calories and protein. This includes peanut butter and almond butter among other nut butters.

7. Oils:

Olive oil, coconut oil, and other cooking oils add healthy fats and calories to meals.

8. Fatty Fish:

These are rich in both calories and omega-3 fatty acids. This includes salmon, mackerel, and sardines.

Note – Foods like chips, fried foods, pastries, aerated beverages, and sweets are also calorie-dense. However, it is better to avoid these unhealthy foods to avoid health complications in the future.