1. Avocado
Calories: Approximately 160 per 100g, with around 15g of fat.
Why Eat It? Avocado is packed with heart-healthy monounsaturated fats that help reduce bad cholesterol (LDL) and boost good cholesterol (HDL). It’s rich in vitamin E, vitamin K, potassium (even more than bananas!), and dietary fiber, which supports healthy digestion. Avocado also contains antioxidants like lutein, which promotes eye health. A moderate intake (about half an avocado a day) can help you feel full longer, aiding appetite control.
2. Nuts (Almonds, Walnuts, Cashews)
Calories: Approximately 600 per 100g, with 50-70g of fat depending on the type.
Why Eat Them? Nuts are an excellent source of healthy fats, protein, fiber, and micronutrients like magnesium, vitamin E, and omega-3 (especially walnuts). Research shows that nut consumption is linked to a reduced risk of heart disease, improved brain function, and may help maintain a healthy weight due to their satiating effect. Recommended amount: 20-30g per day (a small handful).
3. Olive Oil
Calories: Approximately 900 per 100ml, 100% fat.
Why Eat It? Extra virgin olive oil is one of the healthiest fats available, rich in monounsaturated fatty acids and antioxidants like polyphenols. It supports heart health, reduces inflammation in the body, and aids in the absorption of fat-soluble vitamins (A, D, E, K). Studies suggest that olive oil can lower the risk of chronic diseases like type 2 diabetes and stroke. Recommended amount: 1-2 tablespoons per day, preferably added to salads or for light cooking.
4. Dark Chocolate (70% Cocoa and Above)
Calories: Approximately 600 per 100g, with 35-45g of fat.
Why Eat It? Dark chocolate is rich in flavonoids, antioxidants that support heart health by improving blood flow and lowering blood pressure. It’s also a good source of magnesium, iron, and copper, contributing to the body’s proper functioning. Moderate consumption (about 20-30g per day) may enhance mood due to its effects on serotonin production. Choose chocolate with minimal sugar for the best benefits.
5. Natural Peanut Butter
Calories: Approximately 590 per 100g, with about 50g of fat.
Why Eat It? Natural peanut butter (without added sugars or trans fats) is an excellent source of protein, healthy fats, vitamin E, magnesium, and fiber. It promotes satiety, supports heart health, and helps regulate blood sugar levels. A recommended serving of 1-2 teaspoons per day can be a great addition to a balanced meal, such as spread on whole grain bread or added to smoothies.
6. Full-Fat Cheeses (Cheddar, Gouda, Parmesan)
Calories: Approximately 350-400 per 100g, with 20-30g of fat.
Why Eat Them? Full-fat cheeses are a great source of calcium, protein, and vitamin B12, all contributing to bone, muscle, and immune health. They also contain short- and medium-chain fatty acids that aid metabolism. Moderate consumption (about 30g per day) can add flavor and nutritional value to your meals, especially in salads or as toppings for main dishes.
7. Eggs (Including the Yolk)
Calories: Approximately 70 per medium egg, with about 5g of fat.
Why Eat Them? Eggs are a superfood packed with quality protein, essential fatty acids, choline (important for brain function), and vitamins like B12 and D. The yolk, despite its fat content, contains antioxidants such as lutein and zeaxanthin, supporting eye health. Modern studies show that consuming eggs (1-2 daily) does not significantly raise cholesterol levels for most individuals.
8. Coconut (Coconut Oil, Coconut Milk, or Fresh Coconut)
Calories: Approximately 350 per 100g of fresh coconut, with 33-35g of fat.
Why Eat It? Coconut contains medium-chain triglycerides (MCTs) that are quickly absorbed and provide a readily available energy source. It’s rich in fiber, iron, and magnesium, promoting digestion and overall health. Coconut oil is excellent for high-heat cooking, and coconut milk adds nutritional value to dishes like curries. Moderate intake (1-2 tablespoons of oil or a cup of coconut milk) is recommended.
9. Fatty Fish (Salmon, Mackerel, Sardines)
Calories: Approximately 200-250 per 100g, with 10-20g of fat.
Why Eat Them? Fatty fish are an excellent source of omega-3 fatty acids, which support heart, brain, and immune health. They’re rich in vitamin D, selenium, and high-quality proteins. Research suggests that consuming fatty fish (2-3 servings per week) reduces the risk of heart disease and chronic inflammation. It’s advisable to choose fish from sustainable sources.
10. Dried Fruits (Raisins, Dates, Dried Apricots)
Calories: Approximately 300 per 100g, with high sugar content.
Why Eat Them? Dried fruits are nutrient-dense snacks that provide quick energy, vitamins, and minerals. They are high in antioxidants and can help satisfy sweet cravings while providing healthy nutrients. Since they are calorie-dense, moderation is key to enjoying their benefits without excessive calorie intake.
Incorporating these 10 weight-gaining foods into your diet can provide not only extra calories but also essential nutrients that promote overall health. Remember to consume them in moderation as part of a balanced diet to maintain health and wellness.
