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Pho: One Tasty Vietnamese Soupy Noodle Delicacy You Must Try

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Pho: One Tasty Vietnamese Soupy Noodle Delicacy You Must Try

What is Pho, and Why Is it So Famous?

In Vietnam, pho is more than just a soup served in households, street stalls, and restaurants countrywide. Some international menus are starting to boast of the meal as well. It holds a special place in the country’s cultural identity. Considered the most famous national dish of Vietnam, pho at its most basic consists of a clear beef- or chicken-based broth, rice noodles, herbs, and thinly sliced meats. It may also be served with bean sprouts, fresh herbs, limes or lemons, chiles, and other garnishes. What’s in a bowl of Pho?

Pho: One Tasty Vietnamese Soupy Noodle Delicacy You Must Try

IS PHO HEALTHY?

Broth made from animal bones can help build strength in your own bones. It’s also a great source of other minerals and vitamins that keep your body functioning to the best of its ability. Many pho recipes are teeming with nutrient-packed herbs and veggies and typically includes some sort of meat that is rich in proteins. It is gluten-free as it uses rice noodles. Benefits aside, you shouldn’t overdo it.

Sweetener & Spices in Traditional Pho Recipe

Pho: One Tasty Vietnamese Soupy Noodle Delicacy You Must Try

THE ORIGINS OF PHO

The sweetener is the most crucial ingredient in the pho recipe. It should not be too sweet or too sour, but just right to make your taste buds dance with joy.

The traditional way of making noodles for Pho is also pretty straightforward. Making Pho noodles by yourself is easy!

How to Eat a Bowl of Pho the Vietnamese Way

Pho is a traditional Vietnamese noodle soup that people eat for breakfast, lunch, or dinner. There are many different ways to enjoy this dish.

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Pho: One Tasty Vietnamese Soupy Noodle Delicacy You Must Try

It’s important to remember that the bowl of Pho is not just for eating the noodles but to enjoy the flavors of all the different components. If you’ve never had Pho before, now might be a good time to try it. And don’t worry about getting it wrong! There are plenty of people who share your enthusiasm for this unique dish and will be eager to help you out.

INGREDIENTS AND PREPARATION

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AFRICA

Most expensive hotels in nigeria and their price range

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Today we are looking at most expensive hotels in Nigeria and their price range. This is a resource to help you know where youll be laying your head when next you are in Nigeria. For those already within 9ja, this shows you where to go and splurge.

1. Transcorp Hilton Abuja – ₦714,922

Transcorp Hilton Hotel Abuja is the most expensive hotel in Nigeria in the top ten most expensive hotels in Nigeria. The hotel is located at Maitama, Abuja, Nigeria, while it has one branch in Calabar.

It has over 667 well expensively decorated guest rooms, suites and executive rooms made available purposely for customers that want to live their luxury life to the fullest.

These guest rooms have different price tags per night depending on the one you want to lodge in; they include:

  • The King Guest rooms ₦90,725
  • Twin Guest rooms ₦83,172
  • King Deluxe rooms ₦97,422
  • King Executive room ₦134,472
  • Royal room ₦144,922
  • King Executive Royal Room ₦188,622
  • King Executive Deluxe rooms ₦137,322
  • Family Connecting Room ₦135,433
  • Twin Executive rooms ₦125,922.
Most expensive hotels in nigeria and their price range

The suites in Transcorp Hilton and their prices are

  • Business Suite ₦160,122
  • Royal Suite ₦190,047
  • Executive Royal Suite ₦267,472
  • Business Executive Suite ₦200,972
  • Ambassador Suite ₦346,797
  • Executive Ambassador Suite ₦377,672
  • Executive Presidential Suite ₦714,922
  • Presidential suite ₦523,497.

As the most expensive Hotel in Nigeria, the largest room setup in Transcorp Hilton is 823square metres, a well comfortable space to match its price. It is also rated as the number one best hotel in Nigeria.

Transcorp Hilton is the only hotel with 20 different meeting rooms with perfect setups matching its high price. Its largest event room has a space of over 2,505square metres, a criterion that has helped it become the most expensive hotel in Nigeria.

It has one of the most amazing dining rooms you can think of eating in, including Bukka Restaurant, where you can dine on traditional Nigerian cuisine, Capital Bar, Fulani Pool Bar with its traditional thatched roofing, mats and statues reflecting on Fulani’s culture.

Other additional dinings in Transcorp Hilton hotel are Oriental Restaurant, Pastry Shop where you relax with your tea or coffee, Piano Lounge and Zuma Restaurant, all of which can give you the taste of what you want.

Transcorp Hilton hotel has many other beautiful places for its customers, such as Banquets, conference halls, theatre, reception and many more.

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To make your stay in Transcorp Hilton hotel an unforgettable one, the hotel has so many amenities that have made them the most expensive hotel in Nigeria, including A tennis court, places to play golf, a business centre, an outdoor pool and a fitness centre.

2. Sheraton Hotel Abuja – ₦629,296

Sheraton Hotel Abuja is the second most expensive hotel among the top ten most expensive hotels in Nigeria owing to its fine structure, rooms and excellent services from its workers.

The hotel has beautiful and expensive guest rooms you would want to visit with different air conditions and comfortable bathrooms.

The guest rooms in Sheraton Hotel Abuja are of different types and price tags, depending on your choice; the rooms are:

  • Classic King room ₦73,479.5
  • Superior King ₦102,625
  • Deluxe King ₦122,739.5
  • Club King ₦142,854.
  • Junior Suite ₦155,990
  • Club Suite ₦164,610.5
  • Club Executive Suite ₦198,271.5
  • Club Diplomatic Suite ₦321,421.5
  • Club Ambassadorial Suite ₦458,939
  • Presidential Suite ₦629,296.5
Most expensive hotels in nigeria and their price range

It is located at Ladi Kwali Way, Abuja, Nigeria. The second most expensive hotel in Nigeria, Sheraton Hotel Abuja, has different suites with mountain views from private balconies.

Any guest in Sheraton Hotel would enjoy signature beds, flat-screen TVs, jetted tubs, free Wi-Fi, and 24-hour room service, criteria that made it become one of the most expensive hotels in Nigeria. Sheraton Hotel is also the sixth-best hotel in Nigeria.

The most expensive rooms in Sheraton Hotel gives its users access to its fitness centre, including club-level rooms and suites.

Sheraton Hotel has different types of expensive dining. You could eat some of the best meals you can think of in Sheraton’s dining, either in the Pool Bar & Restaurant, Luigi’s Restaurant or Papillon Restaurant.

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3. The George Lagos Hotel – ₦600,000

The George Hotel is the third most expensive hotel in Nigeria in the top ten most expensive hotels in Nigeria. The highest fee for a guest room in the hotel is ₦600,000. The George Hotel is one of the most beautiful hotels in Nigeria where you can live your luxury life to the fullest.

Most expensive hotels in nigeria and their price range

The hotel was established in July 2015 at number 30 Lugard Avenue, Ikoyi, Lagos, Nigeria. It is also the 5th best hotel in Nigeria.

The George is accessible from different places in Lagos, including Alfred Rewane (Kingsway Road) and Mobolaji Johnson. It is also 10 minutes away from Victoria Island Lagos and 40 minutes away from Muritala Muhammed International Airport through Third Mainland Bridge.

The Goerge hotel has over 61 expensive and well-furnished guest rooms including:

  • Classic rooms ₦153,000
  • Classic Studio Room ₦183,000
  • Executive Room ₦205,000
  • Classic suite 9 ₦230,000
  • 1 Bedroom Penthouse Suite ₦305,000
  • 2 Bedroom Penthouse Suite ₦600,000.00.

As one of the most expensive hotels in Nigeria, The George Hotel also has many places for your events and meetings, such as business meetings.

They include Otium Terrace for your dinner parties and exhibitions, Private Dining Room, Bellini Meeting Room, Raphael Boardroom, Antonello meeting room and Titian Lounge.

A reminder to you that you do not have to worry about going out searching for a meal while at George Hotel; they will provide you with the best meals of your choice.

4. Legend Hotel Lagos – ₦543,912

Legend Hotel Lagos is the fourth most expensive hotel in Nigeria in Nigeria’s top ten most expensive hotels. The most expensive guest room in the hotel is ₦543,912.5 per night. It is located less than 4Km away from Murtala Muhammed International Airport in Ikeja, Lagos. Legend Hotel Lagos Airport is

The hotel offers private and public dining for its customers, where you can eat one of the most delicious meals ever. Some of the dinings are with airport views while some are not depending on your choice.

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Most expensive hotels in nigeria and their price range

Being one of the most expensive hotels in Nigeria, The Legend Hotel has 54 guest rooms with different prices depending on your choice; the rooms include:

  • King Deluxe Room ₦110,835
  • King Deluxe Suite ₦153,937.5
  • King Business Suite ₦173,231
  • Presidential Suite ₦543,912.5

The Legend Hotel also has an indoor pool with an adjoining terrace bar, a fitness centre, and a steam room, making it expensive and ranked as the fourth most expensive hotel in Nigeria.

Anyone planning for any event can check The Lagend Hotel’s event rooms, which are four different types; some can accommodate over 120 guests while others can only accommodate 50 persons.

5. Southern Sun Ikoyi – ₦510,251

Southern Sun Ikoyi is the 5th most expensive hotel among the top ten most expensive hotels in Nigeria.

As one of the most expensive hotels in Nigeria, the hotel has taxes that pick its customer down to the hotel, especially people arriving from Murtala Muhammed International Airport Ikeja Lagos.

Most expensive hotels in nigeria and their price range

Southern Sun Ikoyi Hotel has comfortable guest rooms of different types and price tags with Air-conditioning, comfy great-sleep beds, en-suite bathrooms with a shower, bath, blackout curtains, sound-softened windows, free uncapped WiFi, and flat-screen with DStv; the rooms include:

  • Standard Room Queen Bed at the rate of ₦71,016.5 per night
  • Standard Wheelchair Room ₦71,016.5
  • Executive King ₦81,279
  • Executive Room ₦81,279
  • Junior Suite ₦188,009
  • Standard Suite ₦231,111.5
  • Executive Suite ₦510, 251.5.

Being one of the most expensive hotels in Nigeria, Southern Sun Ikoyi Hotel has a business centre, 8 best-in-class conference venues with space for 10 to 100, a pool and a 24-hour gym with a personal trainer for its customers.

The amazing thing about Southern Sun Ikoyi Hotel’s poolside is the availability of an awesome menu of all-day favourites like finger-licking sticky ribs and flame-grilled sliders, fresh and seasonal salads and sundowner cocktails.

All these have contributed to it being among the top ten most expensive hotels in Nigeria.

6. The Wheatbaker Hotel – ₦429,383

The Wheatbaker Hotel is the sixth most expensive hotel in Nigeria in the list of top most expensive hotels in Nigeria. The Wheatbaker Hotel is a beautiful hotel that is located at the heart of lkoyi Lagos, Nigeria. Specifically at number 4 Onitolo Road Ikoyi, Lagos, Nigeria.

It is also located close to the Lagos business districts of lkoyi and Victoria Island and 35 km away from Murtala Muhammed International Airport, Lagos, Nigeria. The Wheatbaker Hotel is also the third-best hotel in Nigeria.

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Most expensive hotels in nigeria and their price range

Being among the most expensive hotel in Nigeria, The Wheatbaker Hotel has many beautiful facilities for travellers and other customers to live a comfortable and good luxury life.

It has a well comfortable swimming pool where you can stay and relax your mind. The Wheatbaker Hotel also provides a delicious meal for you if you do not want to go out.

The hotel has many expensive and beautifully well-decorated guest rooms of different types and price tags for its customers, including:

  • Executive suites ₦429,383
  • Standard queen rooms ₦139,570
  • Luxury king rooms ₦139,570
  • Executive king rooms ₦153,527.

One of the most amazing things about The Wheatbaker hotel that has made it be among the most expensive hotels in Nigeria is its SPA facial therapies aimed at helping its customer have a relaxed mind and body for healthy living, including Full body exfoliation and Scalp treatment.

The hotel also has three different comfortable and beautiful dining for your eateries, including The Saraya Deli for your buffet lunch and breakfastThe Grill Room Bar for your drinks and the Bars.

As one of the most expensive hotels in Nigeria, The Wheatbaker hotel has different conference halls for your meetings and events of any kind.

7. Sheraton Lagos Hotel – ₦412,552.5

Sheraton Lagos Hotel is the seventh most expensive hotel in Nigeria in the list of top most expensive hotels in Nigeria. Sheraton Hotel is a 5-star hotel situated 3.1 km away from Ndubuisi Kanu’s Park Oregun Lagos and 1.8 km away from Opebi.

Most expensive hotels in nigeria and their price range

 

It is one of the most beautiful and well-furnished hotels you might want to visit in Nigeria. Sheraton Hotel is also the sixth-best hotel in Nigeria.

Being one of the most expensive hotels in Nigeria, Sheraton Hotel has over 337 well-furnished expensive guest rooms filled with the required equipment for its customers, such as coffee and tea making equipment.

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The beautiful guest rooms in Sheraton Hotel are of different types and price tags, including:

  • The Club King Room ₦92,362.5
  • Standard Twin Guest Room ₦79, 226.5
  • Standard King Room ₦79,226.5
  • Club Twin Room ₦92,362.5.
  • Business Suite ₦190,882.5King Suite
  • Diplomatic Suite ₦328,400
  • Presidential Suite ₦412,552.5.

Owning to its expensiveness, the hotel also has some beautiful places for meetings and events: they provide you with wedding services if you need services for your event.

Sheraton hotel also has leisure facilities for its customers to relax their mind after a hectic day at work or business to maintain your healthy life such as an outdoor swimming pool, Casino, Night club, Entertainment, BBQ facilities, tennis court and fitness centre.

Being one of the most expensive hotels in Nigeria, Sheraton Hotel has a review platform for its customers to share their experience, both positive and negative, after vising the hotel.

This review platform in Sheraton Hotel Lagos aims to maintain its spot in the top ten most expensive hotels in Nigeria by solving its customers’ problems stipulated in its review platform.

8. Fraser Suites Abuja – ₦389,975

Fraser Suites Abuja is the 8th most expensive hotel among the top ten most expensive hotels in Nigeria. The hotel is one of the most beautiful hotels you might want to visit at the Federal Capital Territory Abuja.

It is located at Plot 294, Leventis Close, Central Business District, Abuja, Nigeria, just 30 minutes from Abuja International Airport.

Most expensive hotels in nigeria and their price range

As one of the most expensive hotels in Nigeria, Fraser Suites has made beautiful and well-furnished rooms available for its customer.

It has four different types of luxury apartments that are well-decorated to satisfy its customers, including:

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  • Studio Deluxe ₦114,940
  • Studio Executive ₦131,360
  • Studio Premier ₦143,675
  • One Bedroom Executive ₦180,620
  • Two-Bedroom Deluxe ₦377,660
  • Two-Bedroom Executive ₦389,975

The hotel has one of the most beautiful dinings in Nigeria, including The Dining Room, The Gazebo and The Café. This has helped it to be ranked in the top ten most expensive hotels in Nigeria.

The hotel also has many comfortable spaces for meetings and events of any kind. It has sectioned these spaces into two conference rooms, two boardrooms and four breakaway rooms very well suitable for any event or meeting.

The event halls in Fraser Hotel have over 250 capacity, a huge space for any event you want to host. Its event room is one of the biggest event rooms in Nigeria.

Being concerned about the health and wellness of its customers, Fraser Hotel has set up a gym and swimming pool that will help its customers maintain their fitness and well being.

All these properties have made Fraser Suites the 8th most expensive hotel in Nigeria. Fraser Suite is also the 9th best hotel in Nigeria.

9. Radisson Blu Hotel – Suite ₦311,704.

Radisson Blu Hotel is the 19th most expensive hotel in Nigeria in the list of the most expensive hotels in Nigeria. The hotel is located at Ikeja Lagos, Nigeria, 5km away from the Murtala Muhammed International Airport.

Radisson Blu Hotel is regarded as the 10th best hotel in Nigeria among the top ten best hotels in Nigeria.

Most expensive hotels in nigeria and their price range

Radisson Blu hotel has over 155 well-balanced expensive guest rooms for its customers, including:

  • Superior Rooms ₦109,151.95
  • Executive Room ₦120,407.86
  • Premium Room ₦120,407.86
  • Suite ₦276,069.46
  • Presidential Suite ₦311,704.

It also has three good and lovely restaurants, one of the best in Nigeria, including Cut Steakhouse, Iyeru Okin and Rbar & Lounge criteria which have made it to be among the top ten most expensive hotels in Nigeria.

For meetings of any kind or your expensive events, Radisson Blu has a 2,047 square meters space that can accommodate over 400 people.

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To enjoy your luxury life in the Radisson Blu hotel, visit its Amani Spa that has eight multi-functional treatment rooms including a couple’s suites, Nail Salon, a Flotation Pool, grand Rasul, separate Men and Women’s steam room and a relaxation area.

As one of the most expensive hotels in Nigeria, Radisson Blu also has a review platform where its customers can share their experience after visiting the hotel to fix the unavailable equipment needed by its customers.

10. Four Point Hotel By Sheraton – ₦120,687

Four Point Hotel By Sheraton is the 10th most expensive hotel in Nigeria in the list of top most expensive hotels in Nigeria. The hotel is one of the most beautiful hotels you can check on in Nigeria.

The Four Point Hotel is rated among the top ten best hotels in Nigeria.

Four Point Hotel is located at Plot 9/10 Block 2 Oniru Chieftaincy Estate, Victoria Island Lagos, Nigeria. It has many features that have helped it become one of the most expensive hotels in Nigeria.

Most expensive hotels in nigeria and their price range

Being among the top ten most expensive hotels in Nigeria, Four Point Hotel has over 231 well-decorated guest rooms and suites with different prices tags per night, including:

  • Superior Room ₦115,761
  • Standard Room ₦114,940
  • Standard Twin ₦96,467.5
  • Preferred King Guest Room ₦119,045.
  • Executive Deluxe ₦120,687
  • Executive King ₦109,603.5, Executive Twin
  • King Suite ₦119,455.5.

One of the things that made Four Point Hotel unique is its multiple dining with different setups and good meals, including Brazzerie, The Office, Chocolat Royal, Arabesque Restaurant, Smokey Bones Restaurant, Shiro Restaurant & Bar and Indigo Indian Restaurant.

Four Point Hotel also has a fitness centre to exercise in your free time and an indoor swimming pool for your relaxation for healthy living.

If you are planning for any event, you can check out the meeting and event centres in Four Point Hotel; the hotel has eight different events halls with Maximum Breakout Rooms of seven.

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Now that you have our list of the Most expensive hotels in Nigeria and their price range, we believe that even though most may be pricey, the ambience and services experienced are enough to keep you working hard enough to experience these.

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FOOD & CUISINE

Broccoli and Everything New You Need to Know About it

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This common vegetable sometimes gets a bad reputation but we are here to give it a face lift. Broccoli is  durable and flavor filled, especially when paired with cheese. It is delicious, nutritious and is packed with several health benefits. From helping to promote a healthy heart to keeping your brain sharp, here are four more reasons to enjoy the crunchiness of broccoli today.

 

Broccoli Nutrition

Broccoli is packed with several vitamins and nutrients but there are a few worth calling out. One serving provides more than the daily recommended amount of vitamins C and K, which help keep your immune system healthy and your blood pressure balanced and intact respectively. It is also a good source of folate and vitamin A, which are important nutrients for pregnant women. The nutrition for 1 cup of raw broccoli is as follows:

  • Calories: 30
  • Protein: 2g
  • Fat: 0g
  • Carbohydrate: 6g
  • Sugars: 2g
  • Fiber: 2g
  • Sodium: 29mg

Health Benefits of Broccoli; From head to gut, here are some of the reasons why broccoli is worth a place in your plate.

Boosts Brain Health

To stay sharp, munch on broccoli. One 2015 study found that those who ate one to two servings of dark leafy green vegetables had the mental abilities of those over a decade younger. Talk about the fountain of youth. More recent studies done in mice have found similar results on broccoli’s anti-aging and neuro-protective effect.

Helps Your Heart

It is probably no surprise that there is ample evidence supporting vegetables as heart-healthy foods. However, broccoli and other cruciferous vegetables are in a league of their own when it comes to heart health. Broccoli has a ton of nutrients and antioxidants packed into a small serving, meaning you don’t need to eat much to get the nutrients your heart needs. It is also a great source of vitamin K, which is important for a healthy blood pressure and healthy blood clotting (as in, vitamin K helps stop the bleeding when you cut yourself). A study published in 2020 found that vegetables like broccoli and brussels sprouts can help prevent CVD(cardiovascular disease) and also protects the overall chances against stroke, heart attack or even death.

Protects Against Cancer

A healthy, balanced diet is one of the best ways to prevent diseases like heart disease and diabetes—and even some types of cancer. Certain foods, like broccoli, are particularly beneficial in that arena. A recent study in Cancer Treatments Review found that broccoli and other dark leafy green vegetables release secondary plant products that have anti-cancer potential in our bodies. Other recent reviews have found that a potential mechanism of this is that the compounds found in broccoli can neutralize carcinogens and prevent cancer cells from growing and spreading.

Protect the eyes

Broccoli, like many cruciferous vegetables, is packed with antioxidants. Antioxidants protect cells from damage and stress that creates inflammation and increases chronic disease risk over time. A recent study in the Journal of the Academy of Nutrition & Dietetics found that women who ate more cruciferous vegetables like broccoli had lower levels of inflammation in their blood. it also protect the eyes from blindness due to sun ultraviolet light.

Bottom Line

Regardless of if you like it chopped in our Mediterranean Broccoli Pasta Salad or roasted with ample amounts of Parmesan, broccoli is a food you can feel good about eating regularly. It has countless health benefits from protecting against cancer to fighting inflammation, and is packed with vitamins and nutrients. As an added bonus, broccoli is super multifunctional and can be enjoyed in a variety of ways.

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This was our first post ever, we hope to write more

Thank you for reading.

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AFRICA

Hope for Zimbabwe Small Pineapple Farmers After Cyclone Idai’s Rampage

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A group of 45 farmers in Rusitu Valley in Chipinge, a district in Zimbabwean eastern province of Manicaland have from December 2021 started exporting nearly 50 tonnes of their pineapples to the Netherlands.

These farmers were victims of Cyclone Idai, a tropical cyclone which hit their home area of Chipinge and Chimanimani in 2019, killing over 180 people, destroying 7,000 households and infrastructure and leaving 4,000 people food insecure. During this time, their pineapple crops were not destroyed.

Most of Zimbabwe’s prime farming areas incur heavy post-harvest losses because their produce often rots by the roadside as they struggle to secure markets and transport for their produce.

These challenges saw the the 1,300 Chipinge farmers establish the Rusitu Fruit Growers and Marketing Trust, that engaged with the country’s export promotion body, Zimtrade. Here, the farmers were offered training and technical expertise on how to grow pineapples organically and export to overseas markets.

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FOOD & CUISINE

8 Best Foods to Help You Gain Weight Healthily

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So much nutrition and diet advice is aimed at losing weight, but if you’re too thin, you may be at a loss on how to gain weight. Instead of trying to gorge yourself with masses of sweet, rich, or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm.

How to Get Started

The weight gain equation is pretty simple: consume more calories than you burn. If you have a high metabolism or exercise vigorously, you may be placing yourself at a calorie deficit if don’t eat to meet to your need.

If you don’t have a clue how many calories you burn per day, use an online calorie calculator to figure that out. Next, build a diet plan that exceeds that value.

The 3,500 calorie per pound rule has been used to set up diets. Based on the rule, is believed that reducing 500 calories per day is thought to result in a pound of fat loss or gain each week. But it’s not clear how accurate the 3500 calorie per pound rule actually is or how well it will work for setting up a weight-gaining diet.2

Adding roughly 500 calories each and every day—ideally with energy-dense foods and snacks—should give you the extra calories you need to increase your weight.

To make the plan work, eat smaller, more frequent meals throughout the day and use toppings (gravies, chopped nuts, ranch dressing) to add calories without bulk. To get your weight gain strategy started, here are eight nutritious, high-calorie (but still healthy) foods to add to your list:

1

 

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Bagels

Bagel
Verywell / Alexandra Shytsman

Bread and cereals, in general, are good sources of complex carbohydrates, such as starches and fiber that provide energy for your body. These are the types of carbs that are metabolized a little more slowly than simple carbs (like sugar).3

 

Bagels just happen to be extra calorie-dense. While one slice of white bread has about 70 calories, one small bagel has over 180 calories. Extra-large coffee shop bagels can have well in excess of 300 calories.4

Top your bagel with some nut butter (about 190 calories) and fruit spread (about 50 calories) and you’ll have yourself a tasty, energy-packed mid-morning snack that totals 420–540 calories.

Keep in mind that peanut butter is just one nut butter to try. You can experiment with other types of nut butter including almond butter or cashew butter. You can also try seed butters such as tahini or sunflower seed butter.

2

 

Pasta

Spaghetti
Verywell / Alexandra Shytsman

Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals. Simply add the sauce and you’re ready to go.

Two cups of cooked spaghetti has almost 400 calories. A cup of bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of parmesan cheese on top for another 45 calories, and you’ll find yourself with no less than 600 calories in one meal.

 

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Dried Fruit

Dried fruit
Verywell / Alexandra Shytsman

Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed.

For example, one cup of raisins has around 400 calories compared to a full cup of fresh grapes, which has about 60 calories.4 Raisins are probably the most popular dried fruit, but you can also try dried berries, apricots, apples, cranberries, and even tropical fruits.

4

 

Healthy Oils

Olive oil
Verywell / Alexandra Shytsman

Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you.

Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables. Canola oil is a great source of omega-3 (alpha-linolenic acid or ALA) and monounsaturated fats, making it a terrific, all-purpose cooking oil.5 Walnut and grape seed oils are lighter in flavor and perfect for dressing salads.

5

Avocados

Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fiber. One avocado has more than 200 calories, so it’s a good way to add extra calories without sacrificing nutrition.4 Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos.

You might also want to try adding avocado to your favorite smoothie recipe. The mild flavor mixes well with ingredients like berries or chocolate.

6

 

Nuts and Seeds

Sunflower seeds
Verywell / Alexandra Shytsman

Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, and pumpkin seeds are all good for you.5 Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream, yogurt, or salads.

If you’re not keen about snacking on nuts, you can pack in extra calories with nut butter. One tablespoon of peanut butter, for example, has about 100 calories.4

7

 

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Granola

Granola
Verywell / Alexandra Shytsman

Make your own granola with any combination of dry whole-grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day. For more flavor and calories, add dark chocolate chunks or peanut butter chips.

By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals.

8

 

Protein Bars

Organic Muesli Bars
Tyler Finck www.sursly.com / Getty Images

You can increase both your calories and protein intake with protein bars. Protein is especially important because it is what your body needs to build lean muscle.

You can often find high-calorie protein bars in drugstores with a fitness supplements section. While some people prefer protein shakes to protein bars, the former tends to make you fuller faster since it tends to be extra-rich in whey.

Don’t make the mistake of using protein bars as a replacement for meals. You will not get enough calories if you do. Instead, pack them in your purse, desk, or laptop bag so that they are always on hand for a midday snack.

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