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Top Foods to Gain Healthy Weight

While weight loss is the objective for those who are over what they should be for their height and body composition, there are instances in which people need to put on weight in order to get up to where they should be.

When weight gain is the objective it needs to be done in a healthy manner, not just stuffing oneself with foods and/or beverages that are high in calories. In the cases when weight gain is sought, portions should be larger to get the calorie/weight gainingbenefit. Here is a list of five foods and beverages that, if consumed in the proper portions, can contribute to healthy weight gain:

Avocados - High in calories and unsaturated fat, they can be added to sandwiches for a quick 200+ calories.
Nuts Also high in calories and unsaturated fat. Grab a handful between meals or add to pastas.
Olive Oil - Another monounsaturated fat that will add calories to your diet, and help keep your cardiovascular system in good shape. Drizzle on the top of meats and vegetables.
Beans - Quick sources of protein and carbs that can be added to pastas, vegetables and sandwiches.
Lowfat Milk Contains the same amount of carbs and protein as regular milk; just less saturated fat. Enjoy a large glass with meals or snacks.

For more helpful information on top foods in various categories go to my website, www.mackieshilstone.com.

To download a free copy of my Performance Fuel Guide in .pdf format click on this link: http://www.ejgh.org/thefitnessprinciple/images/mackiefuelguide.pdf

The Benefits of Peanuts

If you're worried about your kids' weight and want to give them something healthy that most of them love, peanuts might be the answer.

Peanuts may be one high-calorie treat that can help your kids maintain a healthy weight and waistline, according to a recent small study. Study participants who were given a daily snack of peanuts showed no significant weight gain after many weeks, despite the extra calories. The conclusion was that peanuts can fill you up, thanks to the fiber, protein and healthy monounsaturated fats, but the fat and calories in the nuts aren't completely absorbed by your stomach.

And more good news about peanuts: our bodies may burn off the fats in them better than they burn off the fats in less healthy snacks like potato chips and cookies. Our bodies break down the monounsaturated fats in peanuts and convert them into energy more easily than saturated fats.

Just limit your kids' daily dips in the peanut dish to 1-ounce servings -- about 30 peanuts and they should be OK. The dry-roasted peanuts typically have less oil in them than the regular peanuts you buy in a jar. However, many kids are allergic to peanuts, as it is a very common food allergy, so make sure this isn't the case before giving peanuts to them. If you're uncertain about the allergic possibilities check with your kids' pediatrician and have them tested.

For other handy health and fitness tips for your kids or to order my book, visit my website, www.bodyplanforkids.com.


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