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Weakness can be the result of poor nutrition, anaemia, dehydration etc. Having a balanced Diet can make you feel energetic.

A high calorie- high protein diet is recommended for healthy weight gain. Still good nutrition always counts. So have foods which contains healthy calories and good proteins.

Weight gain can happen by gain on muscle mass or by gain on fat. Healthy weight gain will be the muscle mass gain, for which a diet in high protein is recommended.

Healthy fats are monounsaturated and polyunsaturated fats and omega-3 fatty acids which you will get from the vegetable cooking oil and nuts. Avoid saturated fats like margarine, ghee, vanaspathi etc., which are bad fats.

Never Miss breakfast- a well-balanced breakfast can boost your metabolism and can wake up your appetite.

Eat often- eating in every 2hours will make you feel energetic and help you to XXXXXXX the increased caloric requirements. So 3 major meals and 3 minor meals can be taken for a day. You can plan the timings according to the work shifts.

You can include dark green leafy vegetables, rice flakes, dry fruits, beetroot and radish, vitamin c XXXXXXX fruits like oranges, lemon, sweet lime etc. to cure anaemia.

Snacking also can improve your appetite and add up to the calories you take.

Here is the list of Foods will help Healthy weight Gain and beat weakness

· Whole wheat toast with peanut butter or almond butter spread

· Pulses and legumes

· Soybean and soy products

· Dairy products- milk, curd, butter milk, cheese etc.

· Dry fruits

· Milk shakes with fruits and dry fruits

· Creamy soups

· Energy- protein granola bars

· Salad with olive oil dressing

· Desserts based on milk and dry fruits, milk puddings, steamed fruit puddings etc.

· Fruits like banana, mango, Chikku are high in calories. So that can included in the diet for healthy weight gain.

· Pumpkin and water melon seeds



Eat right and Stay Well.

Thanks,

Neethu Vipin

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