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.


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