We consider only natural and as little processed ingredients as possible, which (unless a doctor or dietician decides otherwise) can be eaten on a daily basis. It is important to remember that the daily diet should be well-balanced and varied, and if in doubt, it is worth consulting a dietician.
#1 Avocado – 169 kcal/100 g [1]
This fatty fruit, regardless of variety, is a real treasure trove of nutritional value. It contains potassium, magnesium, vitamin E and phytosterols. About 75% of the fibre found in avocados is considered insoluble (extremely valuable for health, including for stabilizing blood glucose levels), while 25% is soluble. Let’s not forget the invaluable saturated, monounsaturated and polyunsaturated fatty acids. Recent studies have shown [2] that avocados can support the fight against hypercholesterolemia (elevated plasma cholesterol levels) and may be useful in the treatment of hypertension and type 2 diabetes. It will also prevent cardiovascular diseases and metabolic diseases.
Avocados have a predominance of fats in their composition (15.3 g/100 g) and a low glycemic index (40). Introducing them to your menu will allow you to boost the calorie content of your meal with relative ease, while still providing an extremely healthy snack. However, bear in mind that not everyone should consume them [read more].
An idea for something to eat: freshly prepared homemade guacamole paste, served on wholemeal bread. Decorate the sandwiches with sprouts (for example, radish sprouts).
#2 Walnuts – 666 kcal/100 g
All nuts (as well as seeds) are calorific. We will consider walnuts here because they are popular, readily available (in almost every store) and very healthy.
- They are an excellent source of vitamin E and B vitamins, as well as omega-3 fatty acids.
- They are rich in minerals – calcium, iron, magnesium, phosphorus and antioxidants.
- They facilitate metabolism and body functions.
- They improve bone health.
- They protect the heart [3].
- They help prevent diabetes and inflammation.
- They are also invaluable for a healthy complexion, beautiful hair and nails.
- Regular consumption of walnuts is always beneficial for the health. In addition, they are especially recommended for white-collar workers, because they can also have a positive effect on brain function.
What we are particularly interested in here is their calorie content. A handful of walnuts has about 200 kcal. They are easy to add to salads, oatmeal, baked goods and other dishes. They have a very low glycemic index (15) and, importantly, make a great snack especially when we don’t have time to prepare a meal to go.
An idea for something to eat: a salad with spinach leaves, roasted walnuts, avocado pieces and grapes. Read also 4 recipes for fit nut butters and creams you can make in 1 minute.
#3 Mackerel – fresh: 181 kcal/100 g, smoked: 221 kcal/100 g
This is one of the oiliest sea fish [read more about it HERE]. It is wildly popular in Poland. We can easily buy a smoked version of it all year round. It is a valuable source of omega-3 fatty acids [4], as well as vitamin B12, a deficiency of which can lead to anemia or damage to the nervous system. Besides, mackerel has a lot of protein, and one small fillet meets as much as 71% of the selenium requirement. Regular consumption of mackerel will have a positive effect on the cardiovascular system. It is worth including it in the menu 2-3 times a week, as a calorific and very healthy ingredient.
An idea for something to eat: mackerel paste with homemade mayonnaise, onions and pickles, served with wholemeal bread.
#4 Wholemeal bread – 213 kcal/100 g
Carbohydrates are a group that is particularly conducive to weight gain, so people who want to put on weight can freely combine them with the high-fat foods we have described above. Wholemeal flour, which is used to make bread, is rich in dietary fibre, iron, magnesium, phosphorus, selenium and vitamin B3. It has a low glycemic index (45) and provides a much longer sense of satiety than white bread made from refined flour [you can also read about its substitutes HERE]. And this is important, because, after all, we want to gain weight in the healthiest way possible.
Due to the calorie content of bread and its ubiquity, it is very easy to incorporate it into your daily diet as a side dish or base for appetizing sandwiches.
An idea for something to eat: wholemeal bread sandwiches with green olive paste and dried tomatoes.
#5 Olive oil – 882 kcal/100 g (one spoonful: 88 kcal)
If you want to gain weight and eat healthily at the same time, olive oil will be your friend. It has been subjected to many scientific studies that confirm its exceptionally valuable health properties [5].
Among others, olive oil:
- helps regulate and lower blood pressure,
- has a positive effect on heart function,
- prevents cancer (breast or colon cancer), cardiovascular diseases and inflammation in the body (including rheumatoid arthritis).
Sounds like a miracle cure-all? Of course, much depends on the overall diet, lifestyle and genetics, but scientists unequivocally emphasize that extra virgin olive oil is a treasure, and the Mediterranean diet is thus considered the healthiest in the world. Therefore, when wanting to gain weight, it is advisable to generously add high-calorie olive oil to salads, sandwich spreads and various dishes. It can also be used as an ingredient in sauces (pesto) and marinades.
An idea for something to eat: as an appetizer, top quality extra virgin olive oil, served with fresh wholemeal sourdough bread. For the main course: homemade tagliatelle pasta with olive oil.
In addition to the above-mentioned ingredients, complex carbohydrates in various forms (pasta, bread, groats), fresh and dried fruits, vegetable oils [read more about fats in an athlete’s diet HERE], seeds and various types of nuts can also be included in a high-calorie diet.
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Sources:
[1] Calorie content: ilewazy.pl.
[2] Camila Weschenfelder, Júlia Lorenzon dos Santos, Priscilla Azambuja Lopes de Souza, Viviane Paiva de Campos, Aline Marcadenti, (2015) Avocado and Cardiovascular Health. Open Journal of Endocrine and Metabolic Diseases, 05, 77-83. doi: 10.4236/ojemd.2015.57010.
[3] Feldman EB. The scientific evidence for a beneficial health relationship between walnuts and coronary heart disease. J Nutr. 2002 May; 132(5):1062S-1101S. doi: 10.1093/jn/132.5.1062S. PMID: 11983840.
[4] Mercury concentrations and omega-3 fatty acids in fish and shrimp: Preferential consumption for maximum health benefits, Marine Pollution Bulletin, Volume 60, Issue 9, September 2010, Pages 1615-1618.
[5] Gaforio JJ, Visioli F, Alarcón-de-la-Lastra C, Castañer O, Delgado-Rodríguez M, Fitó M, Hernández AF, Huertas JR, Martínez-González MA, Menendez JA, Osada J, Papadaki A, Parrón T, Pereira JE, Rosillo MA, Sánchez-Quesada C, Schwingshackl L, Toledo E, Tsatsakis AM. Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018. Nutrients. 2019 Sep 1;11(9):2039. doi: 10.3390/nu11092039. PMID: 31480506; PMCID: PMC6770785.