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.

There are certain foods that complement each other nutritionally. For instance, pairing turmeric with black pepper helps the body absorb this powerful anti-inflammatory spice more effectively. Similarly, collagen found in animal products and seafood is absorbed better when eaten alongside vitamin C-rich foods like bell peppers or citrus fruits.

However, the opposite is also true: some food combinations can be outright harmful. One such pairing can be especially risky if you have high blood pressure.

According to the Centers for Disease Control and Prevention, high blood pressure was a primary or contributing factor in over 664,000 deaths in the U.S. in 2023. What’s even more concerning is that about half of American adults have high blood pressure.

So, which common food pairing should be avoided if you have high blood pressure? Keep reading to find out, along with expert-backed tips on healthier alternatives when cravings strike.

Common Food Pairing That’s Bad for Your Heart

If high blood pressure is a concern, it may be time to rethink a regular breakfast of bacon and cheese. Cardiologists told PARADE that this combination can be harmful to heart health when consumed often. “Bacon and cheese are comfort foods for many, yet regular consumption can work against heart health, especially for those with high blood pressure,” explains Dr. Martin Scott Dawson, MD, FACC, a cardiologist with Cooper and Inspira Cardiac Care.

Experts emphasize that bacon, in particular, is a food to limit to protect cardiovascular health. It’s high in both sodium and saturated fat. “Too much sodium draws water into the bloodstream, increasing blood volume and forcing the heart to work harder. Over time, this can make blood pressure harder to manage and damage blood vessels. Saturated fat in bacon also raises LDL cholesterol, adding to heart risk,” Dr. Dawson adds.

Dr. Karishma Patwa, MD, a cardiologist at Manhattan Cardiology and contributor to LabFinder, echoes these concerns. Cheese, while containing beneficial nutrients like calcium, is also high in saturated fat and sodium. When paired with bacon, the negative effects are amplified. Dr. Dawson notes that cheese in moderation can fit into a balanced diet, but together with bacon, it creates a particularly high-sodium, high-fat meal.

Blood Pressure And Diet

According to Medline Plus, managing high blood pressure involves a diet rich in fruits, vegetables, and whole grains, while cutting back on high-sodium, processed, and sugary foods. Key strategies include lowering salt intake, adding potassium-rich foods like bananas and leafy greens, and opting for lean proteins instead of fatty meats. Staying hydrated and moderating alcohol and caffeine are also recommended.

Alternatives For Bacon and Cheese

For those who love bacon and cheese, it may be unwelcome news that eating this combo regularly can raise blood pressure. If a bacon, egg, and cheese sandwich is a favorite breakfast, are there healthier ways to enjoy it?

Dr. Patwa suggests using egg whites, low-fat cheese, and turkey bacon as a heart-friendly alternative. “These choices reduce saturated fat and sodium without sacrificing flavor,” she says.

Another savory option is a breakfast sandwich made with scrambled or poached eggs, avocado, spinach or arugula, tomato, and whole-grain bread, which Dr. Dawson recommends. “This provides healthy fats, protein, fiber, and potassium. It supports blood pressure, helps lower LDL cholesterol, and still offers a filling, satisfying meal,” he explains.

For a more plant-based approach, Dr. Dawson suggests scrambling tofu with turmeric and black pepper.

Dr. Dawson emphasizes that consistency matters most when managing high blood pressure. “Meals should be enjoyable, not restrictive. Long-term success comes from regular habits rather than perfection. Choosing foods that reduce sodium, increase fiber, and favor healthy fats strengthens heart health over time. Occasional bacon or cheese is fine if portioned thoughtfully. The key is building daily routines around heart-friendly choices while still enjoying the foods you love,” he says.

With this in mind, reserve bacon and cheese for special occasions and opt for plant-forward breakfasts most days. This not only supports heart health but also makes indulgent meals feel more special.

Health Secretary Robert F Kennedy Jr. at a conference on Monday claimed that aluminum in vaccines cause food allergies. This is not the first time one is hearing about this, as his campaign against the aluminum has been an old one. In fact, in September, President Donald Trump said he wanted aluminum removed from vaccines.

As a result, a month later, the Centers for Disease Control and Prevention (CDC), appointed an advisory committee that said in a document that the CDC could study whether either of two aluminum adjuvants in childhood vaccines could increase the risk of asthma. On fact, a draft agenda for its December meeting also includes a discussion of "adjuvants and contaminants".

On Monday, RFK Jr. said that while there is no science backing the connection, he would want researchers to look at it because as per him, their use "fit the timeline perfectly". "We don't have the science to say this is an effect or not, or maybe other things like, for example, pesticides that fit the same timeline," he said at the conference that was focused on food allergies.

What Does The Science Say On Aluminum's Link With Food Allergies?

As per CDC, an adjuvant is an ingredient used in some vaccines that help create a stronger immune response in people receiving the vaccine. This means, the aluminum helps the vaccine work better. CDC notes that adjuvants help the body to produce an immune response strong enough to protect the person from the disease he or she is being vaccinated against. The CDC also states that adjuvants have been used safely in vaccines for decades.

The vaccines that contain aluminum adjuvants are manufactured by GSK Plc, Merck & Co., Pfizer Inc., and Sanofi Sa. These vaccines are used to protect children as well as adults against diseases like polio, hepatitis A and B, human papillomavirus, diphtheria, tetanus, pertussis, meningitis, and pneumonia.

However, as per a 2022 observational study titled Association Between Aluminum Exposure From Vaccines Before Age 24 Months and Persistent Asthma at Age 24 to 59 Months, there were possible relationship between the two, though the study did mention that "further investigation is needed". Though, this study has been contradicted by another 2023 study conducted by Denmark's public health agency found no such relation between aluminum and asthma.

RFK Jr. however, demanded that the Annals of Internal Medicine medical journal must retract the Danish study that found no such relation between aluminum and asthma, though the editors of the journal refused.

In fact, the American Academy of Pediatrics also noted that there is no credible link between aluminum in vaccines and the development of food allergies. In a Facebook post, the American Academy of Pediatrics noted: "There is no credible link between aluminum in vaccines and the development of food allergies, including peanut allergies. Peanut allergy risks are influenced by several factors, including genetics or delayed introduction of peanuts during infancy. Pediatricians are always available to offer support, guidance and answer any questions parents may have about vaccines and allergies."

A number of healthy diets have been linked to a lower risk of type 2 diabetes, no matter a person’s ethnic background. Researchers suggest that these eating habits, which emphasize fruits, vegetables, and whole grains, “can be promoted across all populations.” The analysis looked at 33 studies involving 826,000 people, focusing on three specific diets.

Diet Plans To Lower Risk Of Type 2 Diabetes

These three diets, as per the researchers from the University Of Cambridge told us three diets that can lower the risk of type 2 diabetes:

Mediterranean Diet: Focuses on plenty of olive oil, vegetables, fruits, nuts, and fish, following the traditional eating patterns of Mediterranean countries.

Alternative Healthy Eating Index (AHEI): Highlights a diet rich in fruits, vegetables, whole grains, and healthy proteins and fats, aiming to reduce the risk of chronic illnesses.

DASH Diet: Created to lower blood pressure, this diet emphasizes fruits, vegetables, whole grains, low-fat dairy, and lean proteins, while limiting intake of saturated fats, cholesterol, and salt.

What Is The Mediterranean Diet?

The Mediterranean diet is based on traditional foods from countries around the Mediterranean Sea. It prioritizes vegetables, fruits, whole grains, legumes, nuts, and olive oil as the main fat source, while limiting red meat, sweets, and processed foods. Moderate portions of fish, poultry, eggs, and low-fat dairy are included, with a focus on fresh, minimally processed ingredients.

What Is Alternative Healthy Eating Index (AHEI)?

The AHEI is a dietary scoring system created by Harvard researchers to encourage healthy aging and reduce chronic disease risk. It promotes a diet rich in vegetables, fruits, whole grains, nuts, legumes, and healthy fats, while discouraging red and processed meats, sugar-sweetened beverages, and high sodium intake. A higher AHEI score reflects better adherence to a healthy diet.

What Is The DASH Diet?

The Dietary Approaches to Stop Hypertension (DASH) diet is designed to lower blood pressure and improve heart health. It focuses on nutrient-rich foods like fruits, vegetables, whole grains, low-fat dairy, and lean proteins, while limiting saturated fat, cholesterol, sodium, red meat, sweets, and sugary drinks. Nutrients like potassium, calcium, and magnesium are emphasized to support cardiovascular and overall health.

Impact on Type 2 Diabetes Risk

The study found that people who followed these diets most closely had a significantly lower risk of developing type 2 diabetes than those with the lowest adherence. Specifically, the DASH diet lowered the risk by 23%, the Mediterranean diet by 17%, and the AHEI by 21%.

Type 2 diabetes occurs when insulin does not function effectively, causing high blood sugar. Lifestyle interventions, such as adopting these healthy diets and exercising, can help lower blood sugar levels and reduce dependence on medication.

Benefits Across Ethnic Groups

The advantages of these diets appeared consistent across African, Asian, European, and Hispanic populations. Researchers stated, “Major ethnic groups benefit equally from higher adherence to these dietary patterns,” though they noted more research is needed to tailor recommendations for specific populations.

The findings are scheduled to be presented at the European Association for the Study of Diabetes (EASD) conference in Vienna this September.