(Not) Counting Calories

It would appear that modern society is obsessed with weight loss, as most people seek to lose a few extra pounds for health benefits or slim down to be able to fit in the latest fashion trend. However, despite the global weight management market being a 280 billion dollar industry, not everyone wants to drop a jean size.

Putting weight on

Bulking up is not just for budding athletes and bodybuilders; many people are clinically underweight (1.5% of U.S. adults aged 20 and over are underweight), from active teenagers to those recovering from illness and it can be just as damaging to your health as being obese. Weight gain isn't all about cramming in as many calories as possible though, as you still have to eat healthily. Here are five foods that will help you put on the pounds without negatively affecting your health.

Nuts

Nuts are one of the most calorie-dense foods on the planet, making them a tasty and wholesome addition to any weight-gain diet. A good source of fat, fibre and protein, nuts can be enjoyed as snacks, sprinkled over your breakfast, or even sliced and added to a dessert. Pecans, walnuts, pine nuts, almonds and peanuts will all help you gain weight with ease, with the chunky macadamia being top of the crop coming in at a huge 718 calories per 100 grams.

Full-fat milk

For an easy calorie boost, simply swap your semi-skimmed milk for full fat and enjoy the benefits of all that extra taste. Milk is packed with energy (it enables tiny calfs to grow into big cows), so enjoy a cool glass with an oat biscuit, or pour over your breakfast cereal.

Dried fruit

Fresh fruit would definitely not be on your weight gain shopping list, but dried fruits are a different matter altogether. Packed with calories, currants, dates, prunes and raisins punch well above their size for energy, while also providing a healthy dose of fibre and antioxidants.

Granola

This nutritious and filling breakfast staple is ideal for those wanting to gain weight, as it's packed with a calorie-dense mixture of cereals, dried fruits and crunchy nuts. For an extra calorie hit, pour over with full-fat milk and serve with a spoonful of honey and/or peanut butter.

Salmon

Lean, white fish (such as cod) is relatively low in calories, but salmon, thanks to its high oil and fat content is perfect for weight gain. A single 200g fillet has around 415 calories (18% of the average adult's daily calories intake), plus, the rich, pink fish is a great source of omega-3 fatty acids, which also helps build muscle mass.