5 Natural Foods for Healthy Weight Gain.

If you want to put on weight, it’s better to get extra calories from nutritious foods rather than high-calorie ones that are low in nutrients like sweets and snack foods.

As corona virus hits the world hard, third world countries including African countries are no exception. Eating healthy can be a challenge especially if we have to stay indoors.

In the confines of your home, you can still consider natural foods that can help you gain weight, so that you don’t cut short your weight gain journey.

Though some of this foods are considered African staple foods, they are also available in our local markets.


Irish potatoes are high in carbs.

According to the USDA, potatoes are filled with phytonutrients which are organic components of plants meant to promote health. Carotenoids, flavonoids and caffeic acid are phytonutrients in potatoes.

Jarzabkowski has recommended that people consider the carb content of potatoes while preparing meals. “Potatoes should take the place of a grain on the plate. Use it not as your only vegetable but as a carb,” she said.

Packed with carbohydrates, adding potatoes to your diet will help you in adding weight. The best way to eat them is to grill or bake them with butter. But, there is no harm in eating French fries once a while. Make sure you air-fry them using extra virgin oil.


Nut and but butters are rich in healthy fats.

While peanuts are in fact a vegetable, their sustenance profile is fundamentally the same as that of a nut. Subsequently, they’re regularly lumped together with nuts.

At 827 calories per cup of peanuts, they are a powerhouse fats and proteins. Even though they are relatively high in calories, they are also a rich source of protein and fiber, both of which help in increasing satiety and can make you feel full for longer. This can avoid unnecessary snacking and munching of junk food items.

Peanuts can be eaten roasted, boiled or as but butter, to get its numerous nutrients.


Eggs contain 75 calories and are a healthy choice for weight gain

Eggs are perfect food for a healthy weight gain. They’re not just filled with protein, vitamins and minerals, they also give you the energy you need to get through the day.

They are a popular staple of breakfast, but many people are still unsure as to whether they are healthy for you or not. For years, eggs have been vilified because of their cholesterol content but our perception of the food has changed recently. Research has found that the dietary cholesterol in eggs does not adversely affect blood cholesterol for the majority of people, meaning eggs are a great addition

At 75 Calories, eggs can be eaten boiled, fried, porched, scrambled or mixed with other food stuff so as to get their benefits.

Whole breads

Whole breads

When you are trying to add healthy weight, you need to take extra calories- than you burn daily. Adding 500-1000 calories is a good bet, though 200-500 is fine to allow you gain weight at a safe rate.

A single serving of slices of whole bread with butter could supply the extra calories to gain weight. Butter alone contains 100 calories per tablespoon. Two slices of whole bread is 138 calories. Meaning you will have eaten a total of 238 calories. If you double your slices you have approximately 476 calories.

Whole milk.

Whole milk.

In Kenya, dairy farming is practiced for both commercial and daily consumption.

Since milk is a good source of calories, calcium, and other nutrients, it offers a balanced approach to weight gain. In particular, it can be beneficial for athletes and bodybuilders who may need or want to gain muscle, as well as for those who are underweight and want to gain mass.

With 150 calories, whole milk is naturally high in calcium and often supplemented with vitamin D— two essential nutrients for bone development and wellbeing. It also contains vitamin A, which promotes excellent eye health and improves the immune system.

Dairy products can be consumed in different forms as yogurt, whole milk, skim milk, cheese among others.

High calorie fruits.

Although most fruits are low in calories, thanks to their higher carb or fat content, many can help you gain weight.

Some few high calorie fruits that are readily available in this corona lockdown period include:


Most of this foods are readily available and are rich in nutrients. Make sure your diet has veggies and fruits to help you add enough Vitamin C. Remember, Vitamin C can help boost immunity by helping white blood cells function more effectively, strengthening your skin’s.


The information contained in the post is for general purpose only and should NOT be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Unique Health Benefits of Cauliflower.

Cauliflower is being reimagined in all sorts of different ways these days, but is it really that good for you? Check out the nutrition and health benefits of cauliflower.

If cauliflower can become gnocchi, you should do something about it!

Seriously, this cruciferous vegetable is such a versatile swap for other less nutritious, high-carb foods. Its mild flavor and stellar nutritional benefits have made cauliflower the “it” vegetable, and major food companies and restaurants all over have taken notice. Gnocchi, pizza, hashbrowns, rice, and wings are among the many decadent comfort foods that cauliflower is giving a lighter upgrade to for a fraction of the carbs.

Here’s why you should stock up on these awesome florets.

Cauliflower Nutrition Value

  • Serving Size: 1/6 medium head (99 g/3.5 oz)
  • 25 calories 0g
  • Total fat 30mg
  • Sodium 5g
  • Total carbohydrate 2g
  • Dietary fiber 2g
  • Sugar100%
  • Vitamin C 8%
  • Potassium 2%
  • Calcium2%
  • Iron

Health Benefits of Cauliflower

  1. Powerhouse of Vitamins

Despite its plain white color, cauliflower is vitamin-rich and packed with various phytochemicals and antioxidants. It’s a nutritional powerhouse that offers a variety of health benefits, including:

2. Lowering your risk of inflammation:

The antioxidants in cauliflower help protect cells from damage and oxidative stress that leads to chronic illness. Studies has also shown an inverse association between consumption of cruciferous vegetables, such as cauliflower, and the prevalence of many chronic conditions.

3. Lowering your risk of cancer

While no single protected food is linked to preventing or causing tumor growth, cauliflower contains a compound called sulforaphane that helps block the production of abnormal cells. That said, in general eating lots of cruciferous veggies will decrease your risk of all kinds of chronic diseases. Broccoli, cabbage, bok choy, cauliflower, Brussels sprouts, and kale are all great choices to fill your plate.

4. Help control your blood pressure:

Sulforaphane, the cauliflower compound, has also been related to blood pressure-reducing research benefits. Additionally, studies have also suggested benefits of cruciferous vegetables in protecting the heart and preventing from cardiac disease.

5. Protecting your bones:

Cauliflower is abundant in vitamin K, which is required for both bone-mineral density and blood clotting.

6. Boosting your immunity:

Just one serving of cauliflower contains 100% daily value for vitamin C which can help support immunity, as well as DNA repair in the body. Vitamin C can also help protect your body from infection and even can stimulate the formation of antibodies to fight off disease.

7. Can cauliflower help you lose weight?

Given cauliflower’s low caloric content, it’s a great choice for those trying to lose weight. When eating cauliflower, you may cut back significantly on calories and carbohydrates, while incorporating extra fiber to help keep you complete. Moreover, more than 90 per cent of cauliflower consists of water that can enable the body to hydrate. Only make sure you read the label on any of these cauliflower swap products, as they frequently have extra sodium, saturated fat and/or sugar to improve the flavor profile.

Is cauliflower high in carbs?

Cauliflower is a carbohydrate, like all vegetables. Nonetheless, it is the non-starchy, complex kind with lots of fiber and small levels of natural sugar. One cup contains around one sixth of the carbohydrates as much as cooked pasta or rice, making it a perfect choice for diabetics or anyone monitoring their sugar in the blood.

Remember: Not all carbs are created equal. Aren’t “white foods” not that good for you?

Some highly processed carbs like white bread, white rice, and white pasta provide less nutrients than other options.

How to eat Cauliflower

Cauliflower can be roasted,or blended with other foods to make it more nutritious.

Most cooking methods retain all cauliflower nutrients except for boiling which slightly lowers the content. Regardless, you’re better off roasting because boiling can taste a little bland. You can also try these smart swaps to include cauliflower in your meals during the week:

Pizza: Using cauliflower to make the crust, or buy a premade. It will make the slice fiber higher, and sodium lower. Only look at the list of ingredients and nutrition information on some pre-made products, as several producers are now adding cheese to the crust itself to make it bind together to increase the saturated fat.

Mashed “potatoes:” Cook cauliflower and blend it in food processor with Greek yogurt or low-fat cream cheese. Add some garlic and onion powder, plus a bit of salt and pepper. This low-carb take on mashed potatoes is decadent and guilt-free.

Fried rice: Swap traditional white rice for cauliflower rice in any fried rice recipe for extra fiber, fewer carbs, and less calories.If you don’t want to give up all the white rice, consider combining half the white rice and half the cauliflower rice together to get into more vegetables while retaining a taste that the whole family enjoys. In a food processor you can easily make coliflower rice, or purchase it conveniently pre-made.

Smoothies: Some vegetables like spinach or kale make a whole green smoothie which can be off-putting to children. Sneak some vegetables into their smoothie by adding a few florets of cauliflower. Since cauliflower has such a mild flavor and is light in color, it makes an excellent (and almost undecipherable) addition to any smoothie. Start by adding one or two florets, and work your way up to a few more to see what you can get away with.


On the flipside, cauliflower is chock-full of nutrients, antioxidants, and anti-inflammatory properties. Cutting down on traditional white-refined carbs and replacing them with cauliflower can help retain flavor and fill you up without a calorie spike — a good option if you’re diabetic or watching your waistline.


The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Ultimate guide to Meal Plan For Girls.

Helping your little girl make the right food choices in her life can help her add a few pounds to her thin frame, but encourage her to love the body she has and the body needs.

But its also wise to consult your doctor or nutritionist to help you design a weight-gain diet plan that is specific to the needs of your little girl.

Even though your girl is underweight, she still needs a healthy, well-balanced diet to grow and develop properly.

Keep her energized with nutritious carbs such as:

  • dense whole-wheat bread
  • oatmeal
  • brown rice
  • sweet potatoes
  • peas
  • bananas
  • grapes.

Fats are a good way to add extra calories; you can up your daughter’s vitamin and mineral intake with Nutrient dense fats like avocados, beans, nuts and vegetable oils like olive oil.

Boost calories while working to improve the quality of your daughter’s diet, add calories to bump up her intake here and there. While variety is essential for overall health, weight gain includes an increase in calorie and protein intake.

A healthy oil — such as: olive oil — with forty-five(45) calories per teaspoon is a good way to add calories to morning scrambled eggs, sauteed veggies, meats, salads, pasta, Nonfat dried milk powder. All these adds both calories and protein, with twenty-seven(27) calories and three grams of protein per tablespoon.

In nutritious foods including oatmeal, yogurt, broth, scrambled eggs, stews, tea, fruit smoothies, pancakes or mashed potatoes, add the milk powder in.

Making sure your girl meets her daily milk needs,2 1/2 to three cups a day, not only helps up calorie intake but also supplies the calcium she needs.

To maximize the calories in each bite, add nuts or dried fruit to the salad and grain dishes, and top sandwiches with cheese or avocados.

Weight-Gain meal plan for girls.

Include three meals and three snacks in a weight-gain diet plan for your girl so she eats every three to four hours.


A two-egg omelet with 1/2 cup of diced red and green peppers cooked in one tablespoon of oil and topped with one ounce of Swiss cheese served with two slices of whole wheat toast and a cup of whole milk give your daughter a good high calorie, high protein meal.

Mid- morning snack

A big banana with 1 tablespoon of peanut butter works good for a mid-morning snack.


Your daughter might enjoy a 6-inch corn tortilla filled with three ounces of ground turkey sauteed in taco seasoning and one tablespoon of vegetable oil with 1/2 cup of Mixed brown rice with 1/2 cup of black beans and 1 tablespoon of vegetable oil and served on the cob with roasted corn.

After lunch snack

If your daughter enjoys dried fruit then mix for extra calories in raisins or dried apricots.


For dinner your daughter may enjoy Grilled Fillet steak, Baked Potatoes with garlic butter ,spinach and green beans sauteed in 1tbsp Olive oil.

Evening Snack

1 Large Banana and a glass of Whole milk.

This sample meal plan has about 3,500 calories in it.

Foods to limit.

Many foods and drinks can affect the appetite of your daughter, and should be limited, according to the Young Women’s Health Centre.

Junk foods are unhealthy and should be avoided.
  • Sugar sweetened drinks- Soda, Sweetened ice teas, energy drinks etc Instead go for homemade smoothies and shakes that are both calorie dense and nutritious.
  • Foods high in saturated fats- Cookies, cakes, pastries, pies, processed meats, shopping burgers, pizza, fried foods, chips of potatoes, crisps and other savory snacks. Instead go for Foods containing predominantly healthy unsaturated fats (polyunsaturated and monounsaturated fats), such as olive and canola oils, spreads, butter / pasta nuts and avocado.
  • For similar foods, read labels to choose lower sodium options.
  • Do not add salt to cooking or table foods.

Numerous Health Benefits of Guavas.

The exotic fruit is not called a superfood or superfruit for nothing.

It’s not surprising that guava can be found in many superfood products on your grocer ’s shelves.

After all, it’s loaded with nutrients—most notably, vitamin C.

It contains two hundred and twenty-eight mg of vitamin C, or a whopping 396% of your recommended daily recommendation!

It is also an excellent fiber source, with seventy times more fiber than an orange.

The guava fruit is packed with the following B-vitamins: folate, B1, B2, B3, B5, and B6. Besides, It also contains essential nutrients such as magnesium, calcium, iron, potassium, manganese, vitamin E, and phytonutrients such as lycopene and beta-carotene.

All that nutrition makes the guava a recipe for improved health on its own. And you’ll notice the flavour after one bite! You can actually eat all of the fruit, from rind to seeds. The pulp is the most delicious and sweet part of the fruit, while the peel is very sour. The peel is the biggest source of phytochemicals for the fruit, however.

Nutritional value for Guavas.

  • Calories: (68kcal)
  • Carbs: 14.3 grams
  • Fiber: 5.4 grams
  • Protein: 2.55 grams
  • Fat: 0.95 grams
  • Vitamin C: 228 mg
  • Vitamin B9 (folate): 49 µg
  • Vitamin K: 2.6 µg
  • Vitamin B3: 1.084 mg
  • Vitamin B2: 0.04 mg
  • Vitamin B6: 0.110 mg
  • Manganese: 0.150 mg
  • Copper: 0.230 mg
  • Zinc: 0.23 mg
  • Potassium: 417 mg
  • Magnesium: 22 mg

Let’s take a look at some benefits to guava.

Effective treatment for diabetes.

The Diabetic Holy Grail According to traditional Chinese medicine, the guava fruit is an effective treatment for diabetes.

Despite having a high glycemic index of 78 guava has a low glycemic load of four. Many think a glycemic load is a better indicator of activity in blood sugar and insulin levels.

Studies also suggest guava ’s ability to prevent and treat diabetes.

In one study, a hypoglycemic effect of guava juice occurred in normal diabetic mice treated with alloxane.

In humans, guava also lowered blood sugar levels in both type two diabetics and healthy volunteers.

Promotes Digestive Health 

Guava promotes proper digestion and better bowel movements.

It’s among the types of fruit with the highest fiber counts—with five point four g in every one hundred.

Consumption of Guava can also help reduce diarrhoea and constipation symptoms. It helps treat and prevent other digestive conditions like dysentery and diverticulitis.

Effective for Heart Problems.

High blood pressure and high cholesterol are risk factors associated with heart disease.

The high content of fiber and potassium in guava fruit can help to lower cholesterol and blood pressure.

In a randomized, single-blinded, controlled study published in the circular of Human Hypertension in 1993, researchers suggested that increasing your intake of guava fruit may reduce blood pressure and since blood lipids are high in soluble fiber and potassium.

In addition, the high density lipoprotein (HDL) cholesterol will not be reduced.

The study observed (145)one hundred and forty-five hypertension patients where (72) seventy-two were assigned zero point five to one kg of guava per day.

Sufficient load Management

The Guava fruit is also considered a good fruit for weight management.

It is high in fiber, low in sugar and contains no cholesterol. Guava fruit is considered a very filling and nutrient-dense snack, and is therefore a good way to satisfy your appetite until your next meal.

Cancer Prevention 

Guava contains anti-tumor and anti-cancer properties like the antioxidant and phytochemical lycopene.

It also contains fiber, vitamin A, vitamin C, lutein, cryptoxanthin, beta-carotene, flavonoids, quercetin, various polyphenols, and other antioxidants that help fight cancer-causing free radical cells.

In a review published in the Anti-Cancer Agents in Medicinal Chemistry last year, lycopene extracted from pink guava displayed anti-prostate cancer activity.

Lycopene is known to achieve a much higher concentration in prostate tissue than other tissues in the body. Guava is also known for breast and colon cancer prevention and treatment.

Other Great Guava benefits you should know.

There are several other guava health benefits, including the treatment and prevention of skin problems, thyroid conditions, vision issues, coughs and colds, scurvy, varicose veins, asthma, mental health conditions, Oral ulcers, toothaches, stress, kidney stones and degradation of the eyesight. Guava also reduces the frequency of bacterial infections, epilepsy and seizures.

How to eat Guavas.

  • Eat guava as you would an apple, in its raw form, is the best and simplest method to get the most out of its wonderful health benefits.
  • It should be kept at room temperature, and refrigerated when it is ready.
  • It can be sliced into cubes and added to a fruit salad.
  • The “super” quality will be added to the guava in recettes.
  • Or use the ripe guava fruits— they’re perfect for jams, jellies, marmalades, preserves, and desserts.
  • May also use the guava juice to marinate meat.

Guava and Strawberry Smoothie


  • 8 ripe strawberries
  • 1 large red or white guava
  • 1 glass whole milk
  • 2 tbsp honey
  • 1/2 cup plain yogurt
  • Sugar to taste


  • Wash, slice and put the strawberries in a blender
  • Slice the guava in half and scoop out the pulp. Slice the rind and put in the blender.
  • Add the yogurt, honey and whole milk.
  • Blend until fine.


The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

You have other benefits that you think I left out, leave me a comment. Your email is safe with us.