Hello Doctor, I am a vegetarian and I need a healthy diet chart to gain weight. please suggest some tips. Thank You.
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H
HexaHealth TeamExpertDear Harshada,
Glad to hear from you! For a healthy vegetarian diet to gain weight, focus on nutrient-rich foods that are also calorie-dense. Here are some tips:
- Include Protein: Opt for sources like legumes (beans, lentils), tofu, tempeh, and dairy (if you consume it), like paneer and Greek yoghurt.
- Healthy Fats: For extra calories and essential fats, add avocados, nuts, seeds, and olive oil to your meals.
- Complex Carbohydrates: Whole grains like quinoa, brown rice, oats, and whole wheat products provide energy and fibre.
- Fruits and Vegetables: Incorporate a variety of vitamins, minerals, and antioxidants. Dried fruits like dates and figs are calorie-dense snacks.
- Small, Frequent Meals: Instead of three large meals, have five to six smaller meals/snacks throughout the day to increase calorie intake.
- Hydration: Drink plenty of water and include hydrating foods like soups, smoothies, and juices.
Remember, consistency and balanced nutrition are key. It's also beneficial to consult with a nutritionist for personalised guidance.
Best wishes on your journey to a healthy weight!
1 year ago
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