Gaining weight in a healthy and budget-friendly manner is a goal for many. Indian cuisine, with its diverse and nutritious ingredients, offers numerous options to help you achieve this. In this blog, we will explore the top 10 budget-friendly Indian foods that can help you gain healthy weight quickly.
Indian Foods to Gain Healthy Weight - Banana
Banana is a common fruit, even if you talk about India, it is a very common and favorite fruit for Indians. They are rich in calories and provide essential nutrients like potassium and vitamin C. Consuming bananas regularly can help you gain weight in a healthy way. You can eat them as is, add them to smoothies, or make a delicious banana shake. Nutrition Facts – Banana Calories: 89 kcal per 100g Carbohydrates: 22.8g Protein: 1.1g Fat: 0.3g Fiber: 2.6g
Indian Foods to Gain Healthy Weight - Full-Fat Milk and Dairy Products
Full-fat milk and dairy products are excellent choices for gaining healthy weight while providing essential nutrients. Rich in calories, protein, and healthy fats, full-fat milk, yogurt, paneer, and cheese can help you increase your calorie intake without compromising nutrition. These dairy products are packed with calcium, vitamin D, and other vital nutrients that promote bone health, muscle building, and overall well-being. Incorporating full-fat milk into smoothies, using cheese in your meals, or adding paneer to curries are easy ways to boost your daily calorie intake and gain weight healthily.
Indian Foods to Gain Healthy Weight - Rice
Rice is a fundamental part of Indian cuisine and an excellent carbohydrate source. It provides the necessary energy and calories for weight gain. Combining rice with other high-calorie ingredients like lentils (dal), vegetables, and ghee can create balanced, calorie-dense meals. White Rice (per 100g cooked): Calories: 130 kcal Carbohydrates: 28g Protein: 2.4g Fat: 0.2g Brown Rice (per 100g cooked): Calories: 111 kcal Carbohydrates: 23g Protein: 2.6g Fat: 0.9g
Indian Foods to Gain Healthy Weight - Potatoes and Sweet Potatoes
Potatoes and sweet potatoes are rich in carbohydrates and provide essential vitamins and minerals. They are versatile and can be included in many dishes, such as curries, fries, and mashed potatoes. These tubers are budget-friendly and effective for healthy weight gain. Potatoes (per 100g cooked): Calories: 77 kcal Carbohydrates: 17.6g Protein: 2g Fat: 0.1g Sweet Potatoes (per 100g cooked): Calories: 86 kcal Carbohydrates: 20.1g Protein: 1.6g Fat: 0.1g
Indian Foods to Gain Healthy Weight - Whole Grain Bread and Chapati
Whole grain bread and chapati (Indian flatbread) are rich in complex carbohydrates and fiber. These are healthier alternatives to refined bread and can be paired with various high-calorie spreads or served with protein-rich side dishes to enhance weight gain. Whole Grain Bread (per slice, 28g): Calories: 69 kcal Carbohydrates: 12g Protein: 3.5g Fat: 1.1g Chapati (per 50g): Calories: 120 kcal Carbohydrates: 18g Protein: 3g Fat: 3g
Indian Foods to Gain Healthy Weight - Coconut and Coconut Products
Coconut and its products, such as coconut milk, coconut oil, and dried coconut, are calorie-dense and provide healthy fats. They can be used in cooking, baking, or as toppings for various dishes. Coconut-based curries and sweets are particularly popular in Indian cuisine. Coconut (per 100g fresh): Calories: 354 kcal Carbohydrates: 15.2g Protein: 3.3g Fat: 33.5g Coconut Milk (per 100ml): Calories: 230 kcal Carbohydrates: 5.5g Protein: 2.3g Fat: 24g Conclusion: Incorporating these budget-friendly Indian foods into your diet can help you gain healthy weight quickly. By paying attention to their nutritional content, you can create a balanced and effective meal plan that supports your weight gain goals. Remember to pair these foods with regular physical activity and a varied diet for the best results. Important: Before adding or removing anything in your diet kindly consult with dietitian and nutritionist Want to Book Consultation with Senior Dietitian & Chief Nutritionist Himanshu Rai 👇👇 Call us at: 7701858552
