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.

Global hunger declined for the third consecutive year in 2025, but an estimated 645 million people still went hungry, while rising food prices linked to the Middle East conflict threaten to slow progress, according to a new UN report.

An estimated 7.8 percent of the global population—around 645 million people—were affected by hunger in 2025, down from 8.1 percent in 2024 and 8.6 percent in 2022, according to The State of Food Security and Nutrition in the World 2026 (SOFI 2026) report released on Tuesday by five UN agencies—FAO, IFAD, UNICEF, WFP and WHO.

The figure represents 14 million fewer hungry people than in 2024 and 43 million fewer than in 2022, marking the third consecutive year of improvement.

"While we welcome the clear progress we have made in reducing hunger, a healthy diet still remains unaffordable for one in three people globally. Obesity is rising and progress on maternal and child nutrition is stalling," said WHO Director-General Dr Tedros Adhanom Ghebreyesus.

Over 2 Billion People Still Face Food Insecurity

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Despite the decline in hunger, 25.8 percent of the world's population—around 2.1 billion people—experienced moderate or severe food insecurity in 2025, meaning they were forced at times to compromise on the quality or quantity of the food they consumed.

This is down from 27.1 percent in 2024 and 28.7 percent in 2020, equivalent to 86 million fewer people than in 2024 and 135 million fewer than in 2020, although levels remain above those seen before the COVID-19 pandemic.

Progress Uneven Across Regions

Africa is now home to the largest number of hungry people, with 309 million affected.

More than half (56.6 percent) of Africa's population experienced moderate or severe food insecurity in 2025, compared with:

• 20.3 percent in Asia
• 22.9 percent in Latin America and the Caribbean
• 8.7 percent in North America and Europe

Women continue to be disproportionately affected by food insecurity, although the gender gap narrowed slightly in 2025.

Middle East Conflict Could Slow Progress

The report warned that the ongoing Middle East conflict could delay global efforts to end hunger by driving up food prices through higher energy and fertilizer costs.

Depending on how long the crisis affects food inflation, 510–520 million people could still face hunger by 2030, compared with 503 million projected before the conflict, the report said.

It also noted that other risks—including extreme weather events such as El Niño in 2026 and 2027—were not included in these projections and could further worsen the outlook.

The report warned that the conflict, combined with extreme weather and declining humanitarian funding, threatens to reverse recent gains in reducing global hunger.

"This report is a stark reminder that food systems fail millions of children and families. Food, health, education and social protection must go hand in hand to protect the most vulnerable children and women from global shocks," said UNICEF Executive Director Catherine Russell.

Healthy Diet Now Costs 25% More

Nutritious food has become up to 25 percent more expensive over the past five years, leaving 2.69 billion people—nearly one in three globally—unable to afford a healthy diet.

The average global cost of a healthy diet rose to US$4.28 (PPP) per person per day in 2025, up from US$3.44 in 2021 and US$2.94 in 2017.

Dr Ghebreyesus urged governments to adopt policies that make "healthy food the easy choice," including promoting breastfeeding, front-of-pack nutrition labelling, taxing unhealthy products, and protecting children from harmful food marketing.

"Healthy diets are not a luxury—they are the foundation of health and must be within everyone's reach," he said.

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?

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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.