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To gain weight you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite.
Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates.
Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits
vegetables: include, potatoes, peas, corn in your diet.
Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight.
Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes.
-nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good
-peanut butter on the sandwiches are a great mid-meal choice.
-you must know that cereals actually contain some healthy calories.
Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers.
Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest.
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