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10 Indian Foods to gain weight easily.

Gaining weight in a healthy way involves consuming nutrient-dense foods that provide both calories and essential nutrients to support muscle growth and overall well-being. In the Indian context, there are numerous traditional and wholesome foods that can help you gain weight effectively. Here’s a list of 10 healthy Indian foods to include in your diet if you’re looking to gain weight:

1. Bananas

Why They Help:
• High in calories and carbohydrates, bananas are a great source of energy.
• Rich in potassium, vitamins, and dietary fiber, they aid digestion and provide essential nutrients.

How to Consume:
• Eat them as a snack or add them to smoothies, milkshakes, or desserts like banana halwa.
• Pair with peanut butter or include in yogurt bowls for added calories.

2. Full-Fat Dairy Products

Why They Help:
• Full-fat milk, curd (yogurt), paneer (cottage cheese), and ghee (clarified butter) are rich in calories and healthy fats.
• They provide high-quality protein essential for muscle growth and repair.

How to Consume:
• Drink full-fat milk, make smoothies, or use it in cooking.
• Add paneer to curries, salads, or as a snack with spices.
• Use ghee in cooking or drizzle over rice and chapatis.

3. Nuts and Nut Butters

Why They Help:
• Nuts like almonds, cashews, and walnuts are calorie-dense and packed with healthy fats, protein, and fiber.
• Nut butters, like peanut or almond butter, offer concentrated calories and nutrients.

How to Consume:
• Snack on a handful of nuts or add them to dishes like pulao, salads, or desserts.
• Spread nut butter on whole-grain bread, fruits, or blend into smoothies.

4. Rice and Whole Grains

Why They Help:
• Rice and other whole grains like wheat, quinoa, and millet are excellent sources of complex carbohydrates and calories.
• They provide sustained energy and are versatile in Indian cuisine.

How to Consume:
• Enjoy rice with curries, make pulao or biryani, or have it with dal (lentils).
• Use whole-grain flour for chapatis, parathas, and baking.

5. Avocados

Why They Help:
• Avocados are calorie-dense and rich in healthy monounsaturated fats.
• They provide essential nutrients like potassium, vitamins, and fiber.

How to Consume:
• Add sliced avocado to salads, sandwiches, or make guacamole.
• Use as a spread on toast or blend into smoothies for a creamy texture.

6. Lentils and Legumes

Why They Help:
• Lentils (dal) and legumes like chickpeas, black beans, and kidney beans are high in protein, fiber, and complex carbohydrates.
• They are essential for building muscle and provide long-lasting energy.

How to Consume:
• Prepare traditional dishes like dal, chana masala, or rajma curry.
• Add them to salads, soups, or make snacks like chana chaat.

7. Healthy Oils

Why They Help:
• Oils like olive oil, coconut oil, and sesame oil are calorie-rich and contain healthy fats.
• They enhance the flavor of dishes and aid in nutrient absorption.

How to Consume:
• Use these oils in cooking, for sautéing vegetables, or as dressings for salads.
• Add a drizzle over cooked dishes for extra calories and flavor.

8. Eggs

Why They Help:
• Eggs are a complete source of protein and rich in healthy fats and essential vitamins.
• They are versatile and easy to include in various meals.

How to Consume:
• Have them boiled, scrambled, or make omelets with vegetables.
• Add to curries or bake into dishes for added nutrition.

9. Sweet Potatoes

Why They Help:
• Sweet potatoes are high in complex carbohydrates, fiber, and vitamins like vitamin A.
• They provide a healthy and nutrient-rich source of calories.

How to Consume:
• Enjoy baked, roasted, or mashed sweet potatoes as a side dish.
• Use them in curries or make snacks like sweet potato chaat.

10. Dry Fruits

Why They Help:
• Dry fruits like dates, raisins, and figs are concentrated sources of natural sugars, calories, and essential nutrients.
• They provide quick energy and are easy to carry as snacks.

How to Consume:
• Add to cereals, yogurt, or desserts like kheer and halwa.
• Snack on them directly or use in baking and cooking for added sweetness and nutrition.

Tips for Gaining Weight Healthily :

1. Eat Frequent, Balanced Meals: Include a mix of carbohydrates, proteins, and healthy fats in every meal.
2. Increase Portion Sizes: Gradually increase the amount of food you eat at each meal.
3. Choose Nutrient-Dense Foods: Focus on foods that provide more calories and nutrients in smaller portions.
4. Stay Hydrated: Drink plenty of fluids but avoid filling up on low-calorie drinks.
5. Incorporate Strength Training: Engage in resistance training exercises to build muscle mass.

Gaining weight in a healthy manner is about incorporating calorie-rich and nutrient-dense foods into your diet while maintaining a balanced lifestyle. The diverse and flavorful foods in Indian cuisine offer many options to help you achieve your weight gain goals. By choosing these wholesome foods and following healthy eating habits, you can gain weight effectively and improve your overall health and well-being.
For personalised advice and meal planning, consulting with a nutritionist or dietitian can provide tailored guidance based on your individual needs and preferences.

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      • Choice & convenience to your employees to avail health services at any of our network centers

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