8 Recipes for gaining healthy weight

 

8 Recipes for gaining healthy weight

8 Recipes for gaining healthy weight, Being underweight refers to a state in which a person has a body weight that is significantly below the average or healthy range for their age, height, and gender. It is typically determined by a person’s body mass index (BMI), which is a measure of body fat based on weight and height. A BMI below 18.5 is generally considered underweight.

Being underweight can be a result of various factors, including inadequate calorie intake, excessive physical activity, underlying medical conditions, or genetics. It can have adverse effects on health, such as a weakened immune system, nutritional deficiencies, a higher risk of infections, reduced muscle mass, and fertility issues. It may also lead to complications like osteoporosis and anemia. 8 Recipes for gaining healthy weight.

Addressing underweight concerns often involves a balanced diet, increased calorie intake, regular exercise, and addressing any underlying health issues. It’s important to consult with a healthcare professional to determine the underlying causes and develop a personalized plan to achieve a healthy weight.

RISKS ASSOCIATED WITH BEING UNDERWEIGHT:

Being underweight carries several health risks and potential complications due to an inadequate amount of body fat and nutrient deficiencies. These risks include: 8 Recipes for gaining healthy weight.

1. Weakened Immune System: Underweight individuals may have compromised immune systems, making them more susceptible to infections and illnesses.
2. Nutritional Deficiencies: Insufficient calorie intake can lead to deficiencies in essential nutrients like vitamins, minerals, and proteins, affecting overall health and organ function.
3. Osteoporosis: A lack of proper nutrition can result in decreased bone density, increasing the risk of fractures and osteoporosis.
4. Muscle Wasting: Underweight individuals may experience muscle loss, leading to weakness and decreased physical strength.
5. Fertility Issues: Women who are underweight may face irregular menstrual cycles and have difficulty conceiving.
6. Heart Problems: Being underweight can contribute to a higher risk of heart issues, including arrhythmias and heart failure.
7. Cognitive Impairments: Inadequate nutrition can impact cognitive function, leading to difficulties with concentration and memory.
8. Gastrointestinal Problems: Underweight individuals may experience digestive issues, such as gastritis and ulcers.

9. Slowed Growth and Development: In children and adolescents, being underweight can hinder growth and development.

It’s crucial to address underweight concerns under the guidance of a healthcare professional to mitigate these risks and achieve a  healthy weight through balanced nutrition and lifestyle changes.

This is a reference Weight and Height Chart for Indian Boys and Girls upto 5 years of age.

             Indian Boys Growth Chart

Weight in Kg and Height in cm.

         

            Indian Girls Growth Chart

Weight in Kg and Height in cm.

 

7 tips to follow for a healthy weight gain:

You can follow a proper weight gain diet plan for putting on weight. In addition to increasing caloric and protein consumption, it is also necessary to maintain a healthy balanced diet without eating too many items that may have a lot of calories but little nutritional value. Following tips can help:

Also check, What are some nutritious weight gain foods for kids.

 

Calorie-rich and nutritious foods include nuts (such as almonds and walnuts), seeds (like chia and flaxseed), avocados, fatty fish (salmon and mackerel), olive oil, nut butter, whole grains (oats and quinoa), and dairy products (whole milk and Greek yogurt). 8 Recipes for gaining healthy weight. These foods provide essential nutrients while offering a higher calorie content, making them suitable for those looking to increase calorie intake in a healthy way.

Include Nuts, Dry Fruits and Seeds in your diet: 8 Recipes for gaining healthy weight

Incorporating nuts, dry fruits, and seeds into your diet is beneficial as they are nutrient-dense. They provide healthy fats, protein, fiber, vitamins, and minerals. 8 Recipes for gaining healthy weight. These foods can improve heart health, boost energy, support weight management, and enhance overall nutrition when consumed in moderation as part of a balanced diet.

Eat at regular intervals: (8 Recipes for gaining healthy weight)

Consuming meals and snacks at regular intervals is essential for maintaining stable blood sugar levels, sustaining energy, and supporting metabolism. It helps prevent overeating or extreme hunger, promotes better nutrient absorption, and ensures a consistent energy supply for daily activities, enhancing overall health and well-being.

Consume healthy fats and oils:

8 Recipes for gaining healthy weight, Incorporating healthy fats and oils, such as avocados, olive oil, and fatty fish, into your diet is crucial. These sources of unsaturated fats provide essential nutrients, support brain function, and help reduce inflammation. They also aid in the absorption of fat-soluble vitamins, contribute to heart health, and promote overall well-being when consumed in moderation.

Drink High Calorie Smoothies or Shakes:

High-calorie smoothies or shakes can be a convenient way to increase calorie intake. By blending ingredients like yogurt, nut butter, protein powder, fruits, and milk, you can create nutrient-rich options. These beverages provide energy, essential nutrients, and can be customized to meet dietary needs, aiding in weight gain or maintenance when needed.

Include in some Physical Activities or Weight Training:

Incorporating physical activities and weight training into your routine is crucial for overall health. Exercise helps build muscle mass, improve metabolism, and maintain a healthy body weight. It also enhances cardiovascular health, reduces the risk of chronic diseases, and supports mental well-being, promoting a balanced and active lifestyle.

Choose right snacks:

Opting for healthy snacks is vital for maintaining a balanced diet. Choose options like fresh fruit, vegetables with hummus, nuts, yogurt, or whole-grain crackers with cheese. These snacks provide nutrients, curb hunger between meals, and support overall health, making mindful snack choices a key part of a nutritious eating plans.

Weight gain diet plan:

A weight gain diet plan should focus on increasing calorie intake while maintaining a balanced and nutritious diet. Here’s a simple chart:

Breakfast: Start with a hearty breakfast of oatmeal with nuts and fruits, along with whole-grain toast and scrambled eggs.

Mid-Morning Snack: Enjoy a Greek yogurt parfait with granola and berries.

Lunch: Have a chicken or tofu stir-fry with plenty of vegetables and brown rice.

Afternoon Snack: Nuts, dried fruits, and a protein smoothie with spinach, banana, and protein powder.

Dinner: Opt for a serving of salmon or lentils, accompanied by quinoa and a side of steamed vegetables.

Evening Snack: A peanut butter sandwich on whole-grain bread or cottage cheese with pineapple.

Remember to consult a healthcare professional or nutritionist to customize a plan that suits your specific needs nd golas.

Here are some healthy food recipes for weight gain:

Smoothies

Below are a few smoothie recipes to gain weight.

1. Walnut Banana & Apple smoothie

A Walnut Banana & Apple Smoothie is a delicious and nutritious beverage that combines the flavors of walnuts, ripe bananas, and crisp apples. This smoothie is packed with vitamins, minerals, fiber, and healthy fats, making it a great choice for a quick and satisfying breakfast or snack.

Ingredients:

• 1 ripe banana
• 1 medium-sized apple (cored and chopped)
• 1/4 cup walnuts
• 1 cup plain Greek yogurt or almond milk (for a dairy-free option)
• 1-2 tablespoons honey or maple syrup (optional for added sweetness)
• Ice cubes (optional)
• A pinch of cinnamon (optional)

Instructions:

1. Start by peeling and slicing the banana. Then, core and chop the apple into smaller pieces.
2. Add the banana slices, apple chunks, and walnuts to a blender.
3. Pour in the Greek yogurt or almond milk, depending on your preference. If you like your smoothie thicker, use Greek yogurt; for a lighter consistency, opt for almond milk.
4. If you desire a touch of sweetness, add honey or maple syrup to taste. You can adjust the sweetness based on your preference.
5. Optionally, add a pinch of cinnamon for a warm and comforting flavor.
6. Blend all the ingredients until smooth and creamy. If you prefer a colder smoothie, you can also add a handful of ice cubes before blending.

7.Once the smoothie reaches your desired consistency, pour it into a glass and garnish with a walnut or apple slice for an extra touch of elegance.

This Walnut Banana & Apple Smoothie is not only a delightful treat for your taste buds but also a nutritious choice rich in fiber, healthy fats, and essential nutrients to kickstart your day or recharge your energy in the afternoon. Enjoy!

 

2. Strawberry avocado smoothie

A Strawberry Avocado Smoothie is a refreshing and nutrient-packed drink that combines the sweetness of strawberries with the creaminess of avocado. This smoothie is a delightful way to incorporate essential vitamins, healthy fats, and antioxidants into your diet. 8 Recipes for gaining healthy weight.

Ingredients:

• 1 cup fresh or frozen strawberries
• 1 ripe avocado, peeled and pitted
• 1 cup plain Greek yogurt or dairy-free alternative
• 1-2 tablespoons honey or agave nectar (optional for added sweetness)
• 1/2 cup almond milk or any milk of your choice
• Ice cubes (optional)

Instructions:

1. Begin by washing and hulling the strawberries. If using fresh strawberries, you can also freeze them for a colder, thicker smoothie.
2. Cut the avocado in half, remove the pit, and scoop out the flesh.
3. Place the strawberries, avocado, Greek yogurt, honey or agave nectar (if desired), and almond milk in a blender.
4. If you prefer a frostier texture, add a handful of ice cubes to the blender.
5. Blend all the ingredients until smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure everything is well incorporated.
6. Taste the smoothie and adjust the sweetness by adding more honey or agave nectar if needed.
7. Once the smoothie reaches your desired consistency and taste, pour it into a glass.

8.Garnish with a strawberry slice or a slice of avocado for an attractive presentation.

This Strawberry Avocado Smoothie offers a delightful balance of sweet and creamy flavors while providing a wealth of nutrients, including vitamins C, K, E, and healthy monounsaturated fats. It’s an ideal choice for a quick breakfast or a revitalizing snack any time of the day. Enjoy the goodness!

 

3. Multigrain paneer sandwich:

A Multigrain Paneer Sandwich is a wholesome and satisfying meal option that combines the goodness of multigrain bread with the creamy richness of paneer (Indian cottage cheese) and a medley of colorful vegetables. This sandwich is not only delicious but also packed with essential nutrients. 8 Recipes for gaining healthy weight.

Ingredients:

For the Filling:

• 200 grams of paneer, crumbled or thinly sliced
• 1 small red bell pepper, thinly sliced
• 1 small green bell pepper, thinly sliced
• 1 small red onion, thinly sliced
• 1 medium-sized tomato, thinly sliced
• 1/2 cup fresh coriander leaves, chopped
• 1/2 teaspoon cumin powder
• Salt and pepper to taste
• Olive oil for cookingA Multigrain Paneer Sandwich is a wholesome and satisfying meal option that combines the goodness of multigrain bread with the creamy richness of paneer (Indian cottage cheese) and a medley of colorful vegetables. This sandwich is not only delicious but also packed with essential nutrients.Ingredients:For the Filling:
  • 200 grams of paneer, crumbled or thinly sliced
  • 1 small red bell pepper, thinly sliced
  • 1 small green bell pepper, thinly sliced
  • 1 small red onion, thinly sliced
  • 1 medium-sized tomato, thinly sliced
  • 1/2 cup fresh coriander leaves, chopped
  • 1/2 teaspoon cumin powder
  • Salt and pepper to taste
  • Olive oil for cooking

For the Sandwich:

• Multigrain bread slices
• Butter or margarine (optional)
• Green chutney or mayonnaise (optional)

Instructions:

1. In a pan, heat a bit of olive oil over medium heat. Add the crumbled or sliced paneer and sauté until it turns golden brown.
2. Add the sliced bell peppers, onion, and tomato to the pan. Stir-fry for a few minutes until they are tender but still slightly crisp.
3. Season the mixture with cumin powder, salt, and pepper. Stir in the chopped coriander leaves and remove from heat.
4. Optionally, lightly toast the multigrain bread slices and spread butter or margarine on them for added flavor.
5. If desired, spread green chutney or mayonnaise on one side of each bread slice.
6. Place a generous amount of the paneer and vegetable mixture onto one slice of bread. Top it with another slice to make a sandwich.
7. Repeat the process for the remaining sandwiches.

8. You can serve the sandwiches immediately or cut them into halves or quarters for a convenient and satisfying meal.

This Multigrain Paneer Sandwich offers a balanced blend of protein, fiber, vitamins, and minerals, making it a nutritious choice for lunch or a quick snack. Customize it with your favorite condiments and enjoy a delightful, wholesome meal!

 

4. Cheese paratha with millet:

A Cheese Paratha with Millet is a flavorful and nutritious Indian flatbread that combines the goodness of whole wheat flour, millet grains, and melted cheese. To make it, mix millet flour with whole wheat flour, add grated cheese, and knead into a dough. Roll out parathas, cook them on a hot griddle with a little oil or ghee until golden and crispy. The result is a delightful fusion of textures and flavors—crispy on the outside, gooey cheese inside, and the nuttiness of millet. Serve it with yogurt, pickles, or chutney for a wholesome and satisfying meal that’s rich in protein, fiber, and calcium.

 

5. Sprouted moong bhel: 

Sprouted Moong Bhel is a delicious and nutritious Indian snack made from sprouted mung beans (moong) and a mix of flavorful ingredients. This dish is not only tasty but also packed with protein, fiber, vitamins, and minerals. 8 Recipes for gaining healthy weight.

Ingredients:

• 1 cup sprouted moong beans (green gram)
• 1/2 cup finely chopped tomatoes
• 1/2 cup finely chopped onions
• 1/4 cup finely chopped cucumber
• 1/4 cup finely chopped bell peppers (red, yellow, or green)
• 2-3 tablespoons finely chopped coriander leaves
• 2-3 tablespoons tamarind chutney or mint chutney
• 1/2 teaspoon chaat masala
• Salt to taste
• A pinch of red chili powder (optional)
• Sev (crispy chickpea noodles) for garnish
• Lemon wedges for serving

Instructions:

1. Rinse and drain the sprouted moong beans thoroughly.
2. In a large mixing bowl, combine the sprouted moong beans, chopped tomatoes, onions, cucumber, bell peppers, and coriander leaves.
3. Add tamarind chutney or mint chutney to the mixture. Adjust the amount to your desired level of tanginess.
4. Sprinkle chaat masala, salt, and red chili powder (if using) over the ingredients. Toss everything together until well combined.
5. Just before serving, garnish the Sprouted Moong Bhel with a generous amount of sev for crunch and extra flavor.

6. Serve the bhel in individual bowls, accompanied by lemon wedges. Squeeze lemon juice over the bhel for added zest.

This Sprouted Moong Bhel is a healthy and satisfying snack that’s perfect for a quick bite or a light meal. It’s not only packed with nutrients but also offers a burst of flavors and textures that will delight your taste buds. Enjoy this wholesome treat!

 

6. One-pot veggies dish:

A one-pot veggie dish is a convenient and versatile meal prepared by cooking a variety of vegetables in a single pot or pan. Start by heating oil or butter, add onions and garlic for flavor, then toss in your choice of vegetables like carrots, broccoli, bell peppers, and zucchini. Season with herbs, spices, and a pinch of salt. Stir occasionally and cook until the veggies are tender. You can customize the dish with ingredients like tofu, chickpeas, or pasta for added protein and texture. It’s a simple, nutritious, and time-saving way to enjoy a balanced and flavorful meal with minimal cleanup. 8 Recipes for gaining healthy weight.

 

7. Ragi and broccoli cutlets:

Ragi and Broccoli Cutlets are a nutritious and flavorful snack or appetizer that combines the goodness of ragi (finger millet) with the health benefits of broccoli. These cutlets are not only delicious but also rich in fiber, vitamins, and minerals. 8 Recipes for gaining healthy weight

Ingredients:

For the Cutlets:

• 1 cup ragi flour
• 1 cup steamed and finely chopped broccoli
• 1/2 cup boiled and mashed potatoes
• 1/4 cup finely chopped onions
• 2-3 cloves of garlic, minced
• 1/2 teaspoon cumin powder
• 1/2 teaspoon garam masala
• Salt and pepper to taste
• Oil for frying

For Coating (optional):

• Bread crumbs or semolina (rava)

Instructions:

1. In a mixing bowl, combine the ragi flour, steamed and chopped broccoli, mashed potatoes, finely chopped onions, minced garlic, cumin powder, garam masala, salt, and pepper. Mix everything thoroughly to form a uniform mixture.
2. Divide the mixture into equal portions and shape them into flat, round cutlets.
3. If you prefer a crispy outer layer, you can coat the cutlets with bread crumbs or semolina (rava).
4. Heat oil in a pan over medium heat. Once the oil is hot, add the cutlets and fry them until they are golden brown and crispy on both sides. You can also bake them in the oven for a healthier option.
5. Remove the cutlets from the pan and place them on paper towels to remove excess oil.

6. Serve the Ragi and Broccoli Cutlets hot with your favorite chutney or sauce.

These cutlets are not only a tasty snack but also a great way to incorporate the nutritional benefits of ragi and broccoli into your diet. They are packed with fiber, vitamins, minerals, and are a perfect addition to a balanced meal or a healthy snack option! 8 Recipes for gaining healthy weight

 

8. Easy one-pot pasta:

An easy one-pot pasta dish is a simple and convenient way to prepare a delicious meal with minimal cleanup. Here’s a basic recipe to get you started:

Ingredients: 8 Recipes for gaining healthy weight

• 8 ounces of your favorite pasta (spaghetti, penne, or fettuccine)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 ounces) diced tomatoes
• 2 cups vegetable or chicken broth
• 1 teaspoon Italian seasoning (or a mix of basil, oregano, and thyme)
• Salt and pepper to taste
• 1 cup fresh or frozen vegetables (e.g., broccoli, peas, or spinach)
• Grated Parmesan cheese (optional, for garnish)
• Fresh basil or parsley leaves (optional, for garnish)

Instructions:

1. Heat olive oil in a large skillet or pot over medium heat. Add chopped onions and garlic, sauté until they become translucent.
2. Add the pasta to the pot and cook for a couple of minutes, stirring frequently until the pasta starts to brown slightly.
3. Pour in the diced tomatoes (with their juices), vegetable or chicken broth, Italian seasoning, salt, and pepper. Stir to combine.
4. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 10-12 minutes, or until the pasta is almost tender.
5. Add your choice of fresh or frozen vegetables. Continue to simmer for an additional 5-7 minutes, or until the pasta is fully cooked and the vegetables are tender.
6. Taste and adjust the seasonings as needed.

7. Garnish with grated Parmesan cheese and fresh basil or parsley leaves, if desired.

This easy one-pot pasta is a versatile dish that allows you to customize it with your favorite ingredients. It’s quick to make and perfect for a busy weeknight dinner. Plus, it leaves you with fewer dishes to wash!

 

Before planning a weight gain diet plan, keep the following in mind: include healthy foods while avoiding excessive sugar and salt consumption.

There are a few do’s and don’ts when it comes to adding foods and drinks to your daily diet to gain weight. You should avoid drinking fluids such as water, tea, or coffee before lunch, since they will make you feel full and decrease your appetite.

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