To many people,weigh gain sounds like a dream come true. However, for people with a very fast metabolism or athletes in training weight gain can often be a real difficulty. Healthy weight gain is not just a matter of eating piles of cakes and fried foods. In order to achieve weight gain in a way that doesn't damage your health by raising the levels of saturated fat and cholesterol in your system or sacrificing your nutritional needs, you need to be informed about the qualities and quantities of the food you need to eat.
When trying to put on body mass, make sure that your carbohydrate intake is high. This means that bread, cereals and potatoes need to be the basis of most of your meals. These foods are high in starch, which is instrumental in storing food energy and the creation of fat cells. Carbohydrates are also high in fibre, which is vital for a healthy digestive tract, as well as being a good source of calcium, iron and B vitamins.
Eat more dairy. Not only is dairy rich in vitamins and nutrients, it is full of healthy fats. Make sure that you still choose low fat options to minimize saturated fat intake. You can choose from milk, cheese, yoghurt, and fromage frais.
Make sure you continue eating the recommended five portions of fruit and vegetables and two portions of meat. It's important to keep your fruit and vegetable intake up because, aside from being another good source of fibre, fruits and vegetables contain vitamins and anti-oxidants that protect against cancer and heart disease. Meat products ensure that you get the protein, iron and B vitamins and magnesium required to maintain your immune system.
Try to limit sugary or fatty foods to two servings as day. The amount of calories you need to eat to build body mass varies from person to person. It's a good idea to consult your physician to get personalized dietary advice.