The teenage strikes between 13 to 19 years and carries numerous changes in the various aspects of life. The body undergoes lots of hormonal changes due to puberty which results in changing behavior, stress, anxiety, depression, and many other issues. Most teenagers face trouble in taking care of their diet and bodily energies during this age. Due to all these changes, the teens get concerned about their weight, some want to lose weight and some want to gain weight as per their age requirement. Weight loss is a very common topic, and we can find its home remedies everywhere. So, this time we are here with something different that is how to gain weight in your teenage?
Dietary alterations and taking a healthy diet rich in proteins, minerals, and various other nutrients lead the way to gain weight. Let’s discuss in detail the healthiest foods one can take in the teenage which will not only help in gaining healthy weight but also will be useful in maintaining health in the long term.
Healthiest Foods for Teenagers to Gain Weight
1. Consumption of Milk and Milk products
Regular intake of milk and its products like butter, cheese, ghee, yogurt, buttermilk, etc. helps in gaining weight. These products contain whole fat which is basically effective in managing a healthy weight.
2. Dry Fruits Intake
Taking Cashews, Peanuts, Almonds, raisins, etc. daily hold numerous health benefits along with weight gain. These are very good sources of calories, proteins, essential fats, dietary fiber, and heart-healthy mono-saturated fats. Pistachios and dried dates can also be taken for additional benefits. These dry fruits are rich in antioxidants, vitamins, carotenoids, and various minerals like iron, calcium, potassium, phosphorus, etc. due to which these are completely useful to fulfill all the nutritious needs of the body.
3. Eat Mini Meals at Times
Due to many emotional, mental, and physical health issues arising at teenager, it’s laborious to eat a proper diet or meal. So the better way is to take mini meals rather than skipping one. This way, there is an increase in the calorie intake and prevention of your body against Malnutrition.
4. Drink Homemade Protein Smoothies
Here is a quick way to gain weight and that is the intake of homemade protein smoothies like chocolate banana nut shake, vanilla berry shake, caramel apple shake, etc. These smoothies contain lots of vitamins and proteins. They provide 400-600 calories to the body.
5. Increase Starch Rich Foods
Taking starch-rich foods in the diet is the easiest and the most effective way to have the extra calories and gain weight. Some most commonly available starch food items are:
- Sweet potatoes
6. Consumption of Dark Chocolate
Dark Chocolate provides many health benefits but only as per the requirement and its limited intake. It is an effective source of calories. A 100gm of dark chocolate contains 600 calories. This also carries dietary fibers, magnesium, and other micronutrients which act as antioxidants.
Eggs are the healthiest foods that hold fats and high protein content. An intake of three eggs per day is sufficient enough to gain weight. The egg yolk is the main and major constituent that contains fat and other healthy nutrients.
Daily Consumption of Rice contributes to weight gain at all ages. One cup of rice is full of 190 calories, carbohydrates, and a little amount of fat. The glycemic index of the rice is high, which instantly releases the sugar in the bloodstream and becomes responsible for weight gain. So, teenagers who have low body weight can include this in their daily diet.
Thus, coming to a conclusion, the above-provided information is relevant and provided in an effective way. The foods described here with their wonderful benefits for weight gain will surely help the teenagers being good sources of calories, proteins, and other micronutrients. These foods assist in maintaining the nutritional value of the body along with the weight gain. Moreover, aids in the maintenance of holistic health during the growing years of a teen towards youth.