Foods That Help You Gain Weight After An Illness


Weight loss can be a side effect of many short-term and long-term illnesses. If you are trying to gain weight after an illness, it is best to alter your eating habits in a healthy way by gradually increasing the amount of daily calories you consume with good food sources of carbohydrates, fat, and high-quality protein. The following seven foods are among the best for gaining healthy weight after an illness and may also lower the risk of future illness, diseases, and medical conditions.

1. Avocado


A single avocado houses almost 300 calories of pure nutrition making it a great food to consume while recovering from an illness. Due to its extremely high concentration of monounsaturated fat (about 75 percent), avocado boosts HDL cholesterol, which provides protection against heart disease and many other chronic illnesses. It is also cholesterol-free and a great source of dietary fiber, protein, potassium and other essential minerals and vitamins. For healthy weight gain after an illness, eat avocado as a stand-alone snack or add it to salads, pastas, and dips (guacamole).

2. Walnuts


Walnuts are at the top of the food chain for healthy fat as they contain both monounsaturated fat and omega-3 fatty acids. They also contain large amounts of essential vitamins and minerals, dietary fiber, and protein. A single 1/4-cup serving of walnuts contains about 200 calories. As such, you can gain a significant amount of healthy weight after most illnesses by consuming 1-2 servings of walnuts as a quick snack or by adding them to your favorite cereal, side dish, or entree for unique flavor and texture.

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3. Whole Grain Pasta

Whole grain pasta is an extremely nutrient-dense food containing significant amounts of protein, vitamins and minerals including folate, magnesium and iron. When consumed regularly, whole grain pasta may reduce your risk of developing diabetes, heart disease, and various forms of cancer. At nearly 200 calories per cup, it also contains a substantial amount of high-quality calories to help with weight gain after an illness. In addition, whole grain pasta is exceptionally rich in disease-fighting fiber providing approximately 25 percent of your daily needs in a single cup.

4. Salmon


A 4-ounce serving of salmon contains an average of 175 calories and about 20 grams of high-quality protein, which is essential for healthy weight gain after an illness. It is also very high in heart-healthy omega-3 fatty acids, vitamin B12, vitamin D, and the powerful antioxidant selenium. In addition to its many nutritional qualities, salmon is quite a versatile food, as it can be marinated, baked, grilled, pan-fried, or roasted and easily incorporated into just about any meal.

5. Oatmeal


When recovering from an illness, oatmeal can definitely be a valuable addition to your diet. It is an excellent source of fiber and a good source of key nutrients including protein, thiamin, iron, phosphorus, and selenium. When prepared with water, one cup of cooked oatmeal contains 145 calories. However, you can greatly increase the calories and overall nutritional value of your oatmeal by preparing it with milk and topping if off with your favorite fresh fruit. Preparing your oatmeal this way can easily lead to healthy weight gain.

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6. Peanut Butter

Peanut butter

At nearly 100 calories per tablespoon, peanut butter is one of the most convenient food sources of weight gain after an illness. It contains large amounts of dietary fiber, heart-healthy monounsaturated fat, and protein, which further promote healthy weight gain. Peanut butter also contains substantial amounts of key vitamins and minerals including magnesium, iron, niacin, folate, and vitamin E. The healthiest peanut butter is minimally processed, organic, non-toxic and low in sugar.

7. Extra Virgin Olive Oil

Gain weight after an illness, lower your cholesterol, and reduce your risk of cancer at the same time by adding 1-2 tablespoons of extra virgin olive oil to your favorite foods. Just one tablespoon contains 120 calories comprised largely of heart-healthy monounsaturated fat (over 75 percent). Olive oil is also cholesterol-free and rich in the potent disease-fighting antioxidant vitamin E.

For healthy weight gain after an illness, it’s important not to consume foods that are excessively high in unhealthy fats as this can pose added health risks. Eating these seven nutrient-rich foods is a great way to gain weight while significantly improving your overall health.

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