What's a good way to gain weight if you're underweight?
Carbohydrates, or carbs, are a nutrient that the body uses for energy. People often use the term “carbs” to refer to foods that mainly consist of carbohydrates. However, these foods may contain other nutrients, too.
Rice
Rice is high in carbohydrates. For example, brown rice provides 76.2 grams (g)Trusted Source in a 100-g serving. This type of rice is higher in protein than some other types of rice. A 100-g portion also contains 357 calories.
White rice has a lower protein content, but a person can serve it with other foods, such as meat or beans, to get more protein and calories.
Whole grain bread
Whole grain bread contains complex carbohydrates and is higher in protein than white bread.
People can increase the caloric value of bread by topping it with a protein-rich food, such as nut butter or avocado. They can also prepare sandwiches containing nutrient-dense ingredients.
Whole grain cereals
Whole grain cereals include foods such as oats, wheat, barley, and rice. People can buy these whole grains individually and mix them at home to serve with milk or yogurt. Alternatively, they can buy premixed cereals or cereal bars.
Manufacturers may add extra vitamins and minerals to these cereals, but some also contain significant amounts of added sugar. For this reason, it is important always to read the label.
Dried fruits
Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals.
For example, people can sweeten cereals or oatmeal with dates, add dried apricots to yogurt, or blend dried fruits in a smoothie. Some dried fruits also work well in salads and certain cooked meals, such as taglines.
Dark chocolate
Chocolate comes from cocoa beans, which are high in carbohydrates. Compared with milk chocolate, dark chocolate usually contains less sugar and a higher cocoa content. This means that it has more of the antioxidants of the cocoa bean.
Products with a higher cacao content will provide the most benefits.
A simple way to add extra flavor and calories to a dish is to top it with cacao powder or nibs.
A different starch
A person's diet might also include a variety of additional sources of carbs, such as:
corn, beans, and chickpeas, as well as potato pasta, sweet potato squash, and
As glycogen, which the body store's glucose, which is abundant in starches. For energy during activity, glycogen is a crucial source Trusted Source.
Protein
For everyone, getting enough protein is crucial since it promotes the development and maintenance of muscles. These are a few reliable sources:
Salmon
The omega-3 fatty acids in salmon, which maintain the function of the brain and eyes, are a good source of both protein and healthy fats.
Eggs
The protein and good fat content of eggs is high. They also include a lot of choline trusted, an essential ingredient for the development of the fetus as well as the health of the brain. Various starches
Numerous more sources of carbohydrates can be included in a person's diet, such as:
Sweet potato squash, corn, and legumes like beans and chickpeas
Glucose, which the body stores as glycogen, is abundant in starches. During activity, glycogen is a crucial source of energy Trusted Source.
Protein
Everyone should consume enough protein since it supports both muscular growth and maintenance. Several reliable sources are:
Salmon
Salmon is a good source of protein and good fats, such as omega-3 fatty acids, which support the functioning of the brain and eyes.
Eggs
Eggs are a great source of protein and good fat. They are also abundant in choline, a vitamin that is essential for brain function and is crucial for prenatal development.
Other starches
People can add many other sources of carbohydrates to their diet, including:
potato
pasta
sweet potato
squash
corn
legumes, such as beans and chickpeas
Starches are rich in glucose, which the body stores as glycogen. Glycogen is an important source, Trusted Source of energy during exercise.
Protein
Adequate protein intake is important for everyone, as it helps with muscle growth and maintenance. Some good sources include:
Salmon
Salmon is a source of both protein and healthy fats, including omega-3 fatty acids Trusted Source, which help support brain and eye health.
Eggs
Eggs are high in protein and healthy fat. They are also rich in choline Trusted Source, a nutrient that is vital for brain health and plays an important role in fetal development.
Protein shakes
Protein shakes can be a convenient way to increase protein intake without eating more whole foods. They can also be useful for people who are vegetarian or vegan and those who need to gain weight but do not have a large appetite.
The amount of protein in protein shakes varies depending on the brand. People can check the label or speak with a dietitian to find one that is right for them. The dietitian will likely advise looking for one that is low in added sugars.
Protein supplements
People can add many protein-enriched foods to their diet as a way of getting extra protein. Examples include protein bars and drinks.
These products may also help a person consume more calories or meet increased protein demands during pregnancy. Those wanting to track their protein and calorie content should check the nutritional labels of the available products to choose the one that is best for them.
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