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.

Indian food is loved across the world—and this cuisine is not just popular for its curries but also for its street food. From gol gappas to samosas to the Indian version of Chinese food, there is so much that the streets offer, and at low prices as well. Yet, the one concern that prevails in the case of street food is cleanliness. Hygiene is rarely maintained when it comes to street food, and during summer, when food can spoil within hours, street food becomes riskier to eat. That being said, an expert has shared insights on the risks of eating street food in summer.

What are the risks involved with eating street food in summer?

Dr Saswata Chatterjee, Gastroenterologist—CK Birla Hospitals, CMRI, in an interview with Health and Me, shared insights on the health risks of eating street food in summer. The expert said that your cravings could lead to food poisoning and even gastroenteritis.

"Food poisoning and acute gastroenteritis (also referred to as 'gastro') have both risen dramatically during the summer months. Many of these illnesses result from poor street food hygiene practices. The hot weather allows for the rapid multiplication of bacteria such as E. coli, Salmonella, and Staphylococcus when they are present in food that has been inadequately protected from contamination and/or hygienically prepared (i.e. raw vs. cooked)," Dr Chatterjee explained.

Why does street food spoil fast?

On the one hand, street food is prepared fresh for immediate consumption. However, sometimes a day's leftovers are carried forward to the next day. Due to extreme heat and inadequate equipment for refrigeration, your favourite street foods are likely to spoil faster than they usually do.

Street food is popular with the public but generally lacks adequate temperature control and sanitary conditions. For example, cut fruit, chutneys, dairy products, and used cooking oil that has been reheated and recycled carry a much higher risk during the heat of summer. In addition, the water used in ice, making pani puris, or any beverage can be a significant source of contamination.

What are the symptoms of gastroenteritis?

Patients usually present with symptoms including, but not limited to, vomiting, diarrhoea, abdominal cramps, fever, and dehydration. Although most patients recover quickly from mild gastroenteritis, in some individuals — especially children, older adults, and those with impaired immunity — complications may lead to severe dehydration or even death.

Staying safe this summer

To prevent illness, raising consumer awareness and providing education are critical. In most cases, it is preferable to eat food that has been prepared in a hygienic manner. Hot, freshly cooked foods are better than cold foods or food that has been left out for long periods of time. It is also wise to avoid eating raw or pre-cut foods from open markets.

If you are craving street food, try making it at home in a more hygienic and controlled manner. Use cleaner and healthier ingredients and enjoy right away. Avoid storing these foods, and if you do, try healthier practices such as refrigeration at a safe temperature in a dry environment.

Every morning across India, fresh fruit finds its way onto the table — mangoes in summer, bananas year-round, grapes, guavas, and more. It remains one of the simplest and most powerful habits for good health. But emerging research is prompting a more nuanced question: not whether we should eat fruit, but how that fruit is grown. Dr Arjun Shah, Consultant Neurologist/Neurophysician, Saifee Hospital, spoke about the risks involved with eating unwashed fruits.

Understanding the Concern: Pesticides and Brain Health

Parkinson's disease is a progressive neurological condition in which dopamine-producing nerve cells in the brain gradually degenerate. This leads to symptoms such as tremors, stiffness, and slowed movement. In India, an estimated 5.8 lakh people are living with the condition, a number expected to rise as the population ages. The causes of Parkinson’s are complex and multifactorial. Genetics, age, and environmental exposures all play a role. Among these, long-term exposure to certain pesticides has drawn increasing scientific attention.

The Chemicals in Question

A number of pesticides have been linked, with varying levels of evidence, to neurological damage and increased Parkinson’s risk in human and animal studies:

1. Paraquat – Strong evidence; still legal in India
2. Chlorpyrifos—Moderate evidence of neurological harm; banned in the EU and US, but used in India
3. Mancozeb / Maneb – Moderate evidence, especially in combination; widely used on fruits like grapes and apples
4. Endosulfan—Strong evidence; banned in India (2011), but residues persist in soil and food chains
5. DDT – Moderate evidence; still used in malaria control programmes
6. Rotenone – Strong evidence in animal models; limited use in India

The concern is not a single meal or occasional exposure. The real issue lies in low-dose, repeated exposure over years, which may quietly accumulate risk. Parkinson’s disease is not caused by one factor alone. Pesticide exposure is just one piece of a much larger puzzle. However, reducing unnecessary exposure is a sensible and low-risk step towards long-term health.

Which Fruits Carry More Residues?

Residue levels often depend on farming practices, but certain patterns are consistently observed. Higher Residue Load (typically thin-skinned or heavily sprayed):

1. Grapes (table and wine)
2. Apples (especially imported varieties)
3. Strawberries
4. Chillies and capiscum
5. Pomegranates

Relatively Safer Choices (thick-skinned or locally grown):

1. Bananas
2. Papaya
3. Amla (Indian gooseberry)
4. Jamun
5. Guava (local and seasonal)

Practical Steps to Reduce Exposure

For most families, the goal is not perfection but simple, consistent habits that lower risk:

1. Wash thoroughly under running water for 30–60 seconds — more than just a quick rinse.
2. Soak before eating in salt water or diluted vinegar for 10–15 minutes.
3. Peel where possible, especially fruits like apples where residues concentrate on the skin.
4. Choose local and seasonal produce, which is less likely to have undergone heavy post-harvest treatment.
5. Opt for organic selectively, especially for high-residue produce like grapes and apples.

The Balanced Perspective

It is important not to lose sight of the bigger picture. Avoiding fruit altogether would do far more harm than good. Fruits are rich in antioxidants and anti-inflammatory compounds that actively support brain health. In fact, locally available options like amla, jamun, and guava are among the most nutrient-dense, neuroprotective foods — affordable, accessible, and deeply rooted in Indian diets. There is no single cause — and no single prevention — for Parkinson’s. But small, informed choices made every day can add up over a lifetime.

Many people turn to a pint of beer after a busy day at work to unwind and blow off steam, but little do they realise that they might be making their brain healthier in the process. According to scientists, a pint of beer has a host of health benefits to offer - apparently, it has brain-boosting vitamin B6, providing about 15 per cent of your daily requirement. Most of the ingredients used in beer are barley, yeast, and wheat, and these ingredients are sources of vitamin B6. However, just because of some benefits, one must not go on a mindless drinking spree.

Is beer good for your brain?

The study, published in the Journal of Agricultural and Food Chemistry, found some health benefits of beer that deserve recognition and credit, but it did not completely overlook the drawbacks. In fact, the drawbacks outweigh the benefits of drinking beer - beer belly and high blood pressure, for instance. In this study, however, researchers dug deeper into the potential benefits of drinking beer. Some of the key benefits of drinking beer are:

1. Healthy immune system
2. Good for the brain
3. Helps obtain energy from carbohydrates and proteins in food
4. Helps the body make haemoglobin

What are the dietary sources of vitamin B6?

Vitamin B6 is found in some foods, and in supermarkets, you can also buy foods fortified with vitamin B6. Some of the best dietary sources of vitamin B6 are:

1. Turkey
2. Pork
3. Chicken
4. Some types of fish
5. Bananas
6. Milk
7. Oats
8. Peanuts

Which type of beer has high vitamin B6 levels?

The study found that bock beer has the highest levels of vitamin B6 because of its high alcohol content. Following this are wheat beer and other dark beers. Non-alcoholic beers, on the other hand, have ethanol removed after full fermentation and provide higher vitamin B6 levels than those that are made with yeasts that produce less ethanol.

How much vitamin B6 do you need in a day?

Researchers noted that men need about 1.4 mg of vitamin B6 per day and women need 1.2 mg. An average lager can provide 20 per cent of the daily requirement, while a non-alcoholic version can provide about 59 per cent. The research further found that one litre of beer can contain 0.3 to 1 mg of vitamin B6. The study findings, therefore, are only beneficial for people looking to optimise their vitamin B6 intake. Researchers also said that because vitamin B6 is found in abundance in food sources, there is almost no need for one to turn to beer for this purpose.

Especially for people dealing with certain health issues, such as chronic kidney disease or alcoholism, beer must not be relied upon to increase vitamin intake. Instead, it is important to focus on other sources of B vitamins like B12 or B2, which are found in abundance in animal foods and dairy products. These foods can also help you absorb energy better from food and play a role in metabolism. People who are vegan can opt for other fortified substitutes to meet their nutritional requirements.