Gaining weight the nutritious way
There are many reasons for which an individual looks forward to gaining weight. It can be someone who is below the healthy weight and wants to feel better or a sportsperson who wants to build strength to perform better or an elderly person who has unintentionally lost weight. Gaining weight nutritionally can lead to an overall improvement in health and flexibility.
Here are few TIPS that can help you put on those extra kilos in a healthy fashion:
Make Healthy food choices and combinations
Choose food rich in carbohydrate, protein and good fats.
Combine a cereal and a pulse (or) a cereal and a dairy product to make it as a complete meal.
Choose high quality protein
Include good protein sources such as fish, chicken, red meats, egg, sprouts, pulses, milk and milk products such as cheese, paneer, tofu.
Include good fats
Include ranges of nuts and seeds in your daily diet as they are rich in good fats such as omega fatty acids. Eg-almonds, walnuts, cashew nuts, pista, pumpkin seeds, flaxseeds, melon seeds.
Consider the micronutrients too
Include colorful fruits and vegetables in the form of soups, salads, subzi -as they are rich in pigments such as carotene, anthoxanthin, anthocyanin and lycopene.
Reduce the processed and packaged food intake
High intake of these foods hinders the absorption rate of necessary nutrients. They add bulk to the stomach and make you full and bloated. It is must to avoid colas and tea as they inhibit the absorption of calcium.
Always choose homemade food
Sanitation and hygiene should be considered as this has an impact in the absorption and gut microflora.
Choose traditional food options
Enjoy the variety of foods like adai with chutney, puttu with coconut scrapings, idiappam with non veg curry, pongal with sambar.