If you eat other full-fat dairy and red meat, you may want to choose part-skim ricotta. With no cutting, cooking or prep required, there’s little excuse not to eat them! Knott recommends finding vegetables that you enjoy eating raw and keeping them on hand as a simple addition to a meal. If mini peppers aren’t your thing, try snap peas, cherry tomatoes, carrots or cucumbers.
Ready-to-eat-cereals can also be important additions to a balanced eating plan for weight gain. Whole grain breads are another carb source that fits into an eating plan for weight gain. They also mix well with nuts and whole plain Greek yogurt, providing a blend of fats, protein, and other key nutrients. Just one fillet of deboned wild Atlantic salmon provides around 155 calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight . Omega-3 fatty acids offer numerous benefits and may be linked to less likelihood of several diseases, such as heart disease .
Black Beans
For example, whole grains are a good source of fiber, which helps lower cholesterol levels. High total cholesterol is a significant risk factor for heart disease. For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber. However, if you aren’t used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating. The Mayo Clinic Diet makes healthy eating easy by teaching you how to estimate portion sizes and plan meals. The program doesn’t require you to be precise about counting calories.
- Fresh or frozen berries are better than dried types, which only have 20% as many phytonutrients.
- The Southwest Grilled Chicken Salad stands out, in particular, because it delivers 37 grams of protein per serving, which can keep you feeling fuller for longer .
- Each 3-ounce (85-g) serving contains 19 g of protein, 1.44 g of fat, and 1 g of carbs.
- Avocado toast can be a nutritious breakfast, as avocados are a good source of healthy fats and very filling.
Or you could suggest a food outlet that serves healthier foods, such as wholemeal rolls with vegetable fillings, or sushi. Compare the prices of junk foods against the price of healthier food options to see that ‘healthy’ doesn’t have to mean ‘expensive’. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.