For some, gaining weight is as hard as losing it. If you're having a tough time adding pounds to your body, it's crucial to do so in a healthy and sustainable manner. This guide discusses nutrient-rich foods and techniques for healthy weight gain so that you're not only putting on weight but also ensuring you're maintaining overall health.

Weight gain is the intake of more calories than your body burns in a day. The calorie surplus supports muscle growth, increases bone density, and adds fat to your frame. However, the kind of weight you gain—whether it is muscle or fat—is determined by your diet and activity levels.

It includes genetic factors, age, hormones, health, and exercise routine that can significantly contribute to the gaining of weight quickly. The balance of nutrition combined with strength training is necessary to achieve desired outcomes.

How to Build a Calorie Surplus

For weight gain, you have to change your calorie intake:

Determine Your Baseline

Calculate the calories you would require to support your current weight.

Add Calories Gradually

Increase your daily calories by 500–1,000 calories at a time. This slow method allows for a steady, healthy weight gain.

Eat Nutrient-Dense Foods

Eliminate junk foods. Replace with calorie-dense, nutrient-dense foods for optimal health.

Foods That Help Gain Healthy Weight

1. Protein Smoothies

Protein smoothies are a convenient way to increase your calorie and protein intake.

- Blend banana, chocolate whey protein, and peanut butter with milk.

- Combine fresh berries, Greek yogurt, and vanilla whey protein.

- Use spinach, avocado, banana, and pineapple for a nutrient boost.

These shakes are customizable and pack a calorie punch, making them ideal for weight gain.

2. Dairy Milk

Milk is a perfectly balanced mixture of proteins, fats, and carbohydrates. Rich in calcium and vitamins, it is a staple food for decades, used to gain weight and develop muscles. Taking it regularly after exercise increases the growth of muscle.

3. Salmon and Oily Fish

Salmon is rich in high-quality protein and omega-3 fatty acids, which is a need for muscle repair and overall health. A single fillet gives about 155 calories and 22 grams of protein. Grill, bake, or poach salmon as a great addition to your dishes.

4. Protein Supplements

Whey protein supplements are very popular among athletes wishing to gain body mass. When used with strength training, they can help gain weight effectively. Choose products that contain whey, soy, or pea proteins.

5. Dried Fruits

Dried fruits, for example, contain raisins, dates, and apricots. They contain calories and full of fiber, antioxidants, and vitamins. Couple them with nuts or Greek yogurt for a snack that's highly calorie-rich.

6. Avocados

Avocados are rich in calories and filled with healthy fats called monounsaturated fats. One large avocado contains 365 calories and 30 grams of fat. Dip them in salads or guacamole.

7. Nuts and Nut Butter

Nuts like almonds and walnuts are rich in calories and healthy fats. Nut butter, such as peanut or almond butter, can be added to smoothies, oatmeal, or toast for an extra calorie boost.

8. Potatoes and Complex Carbohydrates

Potatoes, quinoa, oats, and other complex carbs provide sustained energy and essential nutrients. Roast sweet potatoes or make quinoa salads to incorporate these into your diet.

9. Cheese

The calorie-rich food item cheese can be combined with almost any food. One ounce of cheddar cheese contains 110 calories and 7 grams of protein. It is a good food for weight gain, but be sure not to overdo this, because too much saturated fat isn't good.

Tips for Gaining Weight

- Eat five or six small meals a day.

- Use calorie-dense add-ons such as olive oil, seeds, and dried fruit during meals.

- Hydration properly helps in digesting food items and absorbing their nutrients.

- Combine weight lifting with diet in order to increase muscle mass without gaining fat.

Weight gain is achieved by the right balance of calorie intake and nutrient-dense food choices. You can add these foods to your diet and incorporate practical tips into your plan for safe and effective weight gain. Always consult a healthcare professional or dietitian to tailor your plan to your specific needs. With persistence and the right approach, you can achieve the healthy weight gain you are aiming for.

Love your daily cup of coffee? The way you brew it could make a difference—not just for its taste, but also for your cholesterol levels.

A new scientific statement from the American Heart Association (AHA), published in the peer-reviewed journal Circulation, stated that for most healthy adults, drinking up to five cups of black caffeinated coffee a day (up to 400 mg of caffeine) is safe and may even benefit heart health.

However, the statement, based on a review of the latest evidence on caffeine and cardiovascular health, noted that the brewing method matters because some types of coffee contain compounds that can raise LDL, or "bad," cholesterol.

Black Coffee May Benefit Heart Health

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According to the AHA, moderate consumption of black, caffeinated coffee without added sugar, cream, or flavored syrups has been linked to several cardiovascular benefits.

A review of the latest evidence found that drinking three to five 8-ounce cups of regular black coffee daily was associated with a lower risk of:

• Heart disease
• Stroke
• Heart failure
• Type 2 diabetes
• Some abnormal heart rhythms.

"Caffeine consumed in coffee is a key part of daily life for millions of people, and in our review of the most recent research, for most adults, intake of up to 400 mg of caffeine/day, the equivalent of up to five cups of caffeinated coffee per day without added sugars or fillers, is safe and does not increase cardiovascular risk," said Gregory M. Marcus, chair of the scientific statement writing group and professor of medicine at the University of California, San Francisco.

Why Brewing Method Matters

While coffee itself may support heart health, the AHA highlighted one naturally occurring compound—cafestol—that can raise LDL ("bad") cholesterol.

Cafestol is found in both caffeinated and decaffeinated coffee, but its levels depend on how the coffee is prepared.

Cafestol, associated with increased LDL cholesterol levels, is high in unfiltered coffee, including:

• French press
• Espresso
• Turkish coffee
• Boiled coffee

In contrast, paper-filtered coffee and instant coffee contain little to no cafestol, making them a better choice for people concerned about cholesterol.

Read More: US Cardiologist Explains Why 2026 AHA Cholesterol Guidelines Recommend Starting Young

Coffee And Blood Pressure

The statement also found that coffee's effect on blood pressure is complex, and they called for more studies to better understand this relationship.

Yet the findings revealed that among people with normal blood pressure, drinking one to three cups a day was associated with a higher risk of developing hypertension, while consuming more than three cups daily was linked to a lower risk.

Coffee May Lower Diabetes Risk

Although caffeine may temporarily reduce insulin sensitivity, regular consumption of black caffeinated coffee has been linked to a lower risk of Type 2 diabetes. Researchers believe this benefit is likely due to compounds in coffee other than caffeine.

Energy Drinks Are Not the Same

The AHA cautioned that the findings do not apply to energy drinks or energy shots. These products contain much higher concentrations of caffeine—around 40–69 mg per fluid ounce, roughly three to four times more than regular brewed coffee—and have been linked to high blood pressure, abnormal heart rhythms, and other cardiovascular risks, even in healthy adults under 30.

No Universal Recommendation

Marcus stressed that there is no one-size-fits-all recommendation for caffeine intake because people respond differently based on age, genetics, medications, underlying health conditions, and how quickly they metabolize caffeine.

He advised people to pay attention to how their body responds to caffeine and discuss their intake with their healthcare provider if they experience symptoms such as palpitations, anxiety, or sleep disturbances.

Nutritious food has become up to 25% more expensive over the past five years, leaving nearly one-third of the global population unable to afford a healthy diet, according to a new report released by the United Nations.

The 2026 State of Food Security and Nutrition in the World, published by the UN Food and Agriculture Organization (FAO), estimates that a healthy diet now costs an average of US$4.28 (S$5.52) in purchasing power parity (PPP) dollars per person per day.

"A healthy diet costs 25% more than it did five years ago. One-third of the global population can't afford it. The cost of a healthy diet shows where agrifood systems investments can have the greatest impact," Máximo Torero Cullen, the FAO's Chief Economist, wrote in a post on social media platform X.

What Are The Key Findings?

Also read: Want Healthier Lungs? Add More Kale And Spinach To Your Plate, Suggests Study

The full report, to be presented on July 21 at the organization's headquarters in Rome, found that the cost of a healthy diet is unevenly distributed across different food groups.

• Staple foods, including grains and legumes, account for 13% of the total cost.

• Animal-source foods make up nearly 30%, making them the largest cost component.

• Fruits and vegetables contribute about 16% of the overall cost.

"The challenge is not to produce enough calories; it is to make nutrient-rich foods more affordable," Torero said during a press conference, as quoted by AFP. The full report will be presented July 21 at the organization's headquarters in Rome.

He emphasized that strengthening local food production could significantly lower the cost of healthy diets.

Torero also highlighted two major uncertainties that could further drive up global food prices:

• A potential disruption in fertilizer supplies if the Strait of Hormuz faces prolonged closure amid tensions involving Iran

• The impact of a strong El Niño weather pattern, which is expected to peak toward the end of 2026.

Healthy Eating to Prevent Chronic Disease: One Size Doesn't Fit All

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While eating a healthy diet is widely recommended to reduce the risk of chronic diseases, experts say there is no one-size-fits-all approach. Nutritional needs vary based on factors such as age, health status, activity level, and cultural preferences.

According to Harvard Health, the key principles of a healthy diet include:

• Eating plenty of plant foods: Vegetables, fruits, legumes, whole grains, nuts, and seeds provide vitamins, minerals, fibre, and beneficial plant compounds known as phytochemicals

• Getting enough protein: Adequate protein intake, combined with regular physical activity, helps maintain muscle strength, overall health, and independence as people age

• Avoiding processed foods: Prioritize whole and minimally processed foods over ultra-processed products, which often contain excess sugar, unhealthy fats, sodium, and preservatives while offering fewer nutrients

• Limiting saturated fats, added sugars, and sodium: The US Dietary Guidelines recommend keeping saturated fat and added sugar intake to less than 10% of daily calories while reducing sodium intake.

• Focus on balance and variety: Eating a diverse range of nutrient-dense foods across all food groups helps meet nutritional needs without consuming excess calories.

Amid intensified inspections and market surveillance by the Food Safety and Standards Authority of India (FSSAI) to crack down on counterfeit and substandard dairy products, a new survey has found that 6 in 10 urban Indian households are not fully confident about the purity and quality of the ghee or clarified butter they consume.

The survey, conducted by community social media platform LocalCircles, received over 91,000 responses from more than 18,000 urban consumers across 293 districts, revealing widespread concern over adulteration—particularly in loose and unbranded ghee.

Survey Findings

According to the survey:

• 60% of urban households said they are only partially confident or not confident about the purity and quality of ghee.
• Consumers expressed greater concern about loose or unbranded ghee, which is perceived to be at higher risk of adulteration.

The findings come amid a series of enforcement actions by FSSAI targeting fake and substandard dairy products across India.

Also read: India Gets Its First Plant-Based Vitamin D3: What You Need to Know

FSSAI Intensifies Action Against Adulterated Ghee

In December 2025, FSSAI directed all States and Union Territories to launch a nationwide enforcement drive against the adulteration and misbranding of milk and milk products, including ghee, paneer and khoya, under the Food Safety and Standards Act, 2006.

Since then, the regulator has significantly expanded inspections and surveillance. Recent enforcement actions include:

• June 2026: FSSAI busted a counterfeit ghee network operating across Delhi and Haryana, seizing over 6,500 litres of suspected adulterated ghee. Laboratory testing found samples mixed with vegetable oils and other non-dairy ingredients.
• July 2026: FSSAI seized more than 50,000 food and non-food products in Delhi over fraudulent relabelling and improper storage. Around the same time, Delhi Police dismantled a syndicate that allegedly altered manufacturing and expiry dates on packaged goods before supplying them to retail and e-commerce markets.
• November 2025: Authorities uncovered a major fake ghee racket in Bengaluru operating under the Nandini brand name, seizing over 8,000 litres of suspected adulterated ghee and machinery allegedly used to manufacture counterfeit products.

FSSAI has also issued notices to quick-commerce platforms over complaints of expired and spoiled food products being delivered to consumers.

Is Ghee Healthy?

Made by clarifying butter obtained from cow's milk, ghee is a staple in Indian kitchens and contains approximately 130 calories and 15 grams of fat per tablespoon. It is also a rich source of vitamins A, D, E and K, along with antioxidants.

However, because ghee is high in saturated fat, excessive consumption may raise LDL ("bad") cholesterol levels in some individuals and increase the risk of cardiovascular disease.

Read More: Michigan Health Officials May Have Traced The Possible Source Behind Massive Cyclospora Outbreak

Who Should Limit or Avoid Ghee?

Health experts advise people with certain medical conditions to consume ghee cautiously or avoid it altogether.

These include people with:

• Heart disease
• High cholesterol
• Obesity
• Chronic kidney disease
• Certain digestive disorders
• Liver conditions such as jaundice

Doctors generally recommend limiting intake to no more than two teaspoons a day, unless advised otherwise by a healthcare professional.

Health Risks of Adulterated Food

Food adulteration involves the deliberate addition of inferior or harmful substances to food products, compromising their quality and safety.

According to a 2024 study published in SAGE Open Medicine, consuming adulterated food may increase the risk of:

• Cancer
• Liver disease
• Kidney disease
• Cardiac failure
• Lathyrism
• Nervous system disorders
• Allergic reactions

The study notes that children, pregnant women and older adults are particularly vulnerable to the harmful effects of adulterated food.