Diet Shopping Lists

We often associate diets with losing weight. But did you know that one of the world's most successful diets has a completely different focus? Instead of losing weight, the DASH diet's main aim is to actually reduce your sodium intake and reduce the risk of developing hypertension. So, learn how to start the diet in 2025 and what should be on your DASH Diet shopping list for phase 1.

What Does DASH Diet Mean?

DASH stands for Dietary Approaches to Stop Hypertension.

It is a diet that was created and promoted by the American National Institutes for Health in 2002 as hypertension was such a prevalent health issue at the time.

But how does the diet reduce the risk of hypertension?

Well, the research into creating the diet showed a significant decrease in a person's sodium intake greatly reduced blood pressure and therefore the risk of hypertension.

In short, the DASH Diet is a low-sodium diet. Sodium intake should be limited to 2,300mg a day. A stricter version of the diet sees you decrease your sodium intake to a mere 1,500mg a day.

So, let's go over some questions you might have about the DASH Diet so you're more knowledgable about its aims and benefits. However, you can skip straight to the  DASH diet food list if you so wish.

DASH Diet FAQs

Can anyone do the DASH diet?

Absolutely.

One of the great things about the diet is that you don't need to have blood pressure or hypertension issues to do it. It's actually a healthy diet for absolutely anyone to do.

What Are the Benefits of Sticking to a DASH Diet Food List?

The main benefit, of course, is to reduce your blood pressure and reduce your risk of hypertension.

However, there are some other benefits to using a DASH diet grocery list, too, such as better kidney health. This is because, with less sodium in your body, they don't have to work as hard.

Also, because of its focus on high-fiber and low-saturated fat food, you can improve your digestive health and reduce the risk of heart disease respectively. A lack of sugar in much of the food will also help you prevent or control type-2 diabetes.

Will I lose weight using a DASH diet shopping list?

Very likely.

This is because much of the food that the diet focuses on is healthy food that is included in a lot of other diets. You'll be eating things like lean meat, leafy greens, and wholewheat grains. All this food is high in fiber and protein, both of which will keep you feeling full for longer. This you're less likely to snack as you'll feel less hungry.

1 version of the diet, as a way to increase your chances of losing weight, splits the diet up into 2 phases. The 1st phase focuses on low-carb and protein-rich food for 2 weeks. You will avoid all fruit and grains. You'll achieve this by eating non-starchy veg and lean meat. The idea is that this will "reset" your metabolism to make your body respond better to the diet's anti-hypertension benefits. It also has the added benefit of making you lose a lot of weight, similar to the weight loss people experience on the

What foods are not allowed on the DASH diet?

In the broadest terms, very little.

The only thing you should be limiting is your sodium. You can even have food that contains salt, as long as you keep your sodium intake below 2,300mg a day. Chocolate is absolutely fine as long as it's not salted caramel flavor. It might be unhealthy for you in other ways, but in terms of sodium intake, you're golden.

If you're opting for the 2 phase approach, then you will not be allowed any starchy vegetables such as potatoes, or grains such as pasta and rice for the 1st 2 weeks. Even low-sodium chocolate is off the list because of its high carb value. But these can be reintroduced in phase 2.

What fruits are allowed on the DASH diet?

All!

It's only if you're taking the 2-phase version that fruit is forbidden for the 1st 2 weeks. But after that, you can keep your fruit bowl as overflowing as you like.

Are eggs on DASH diet grocery list?

Certainly.

1 large  contains 62mg of sodium. So, you'll need to eat a lot of eggs to reach that 2,300mg threshold. But, you will need to make sure that eggs won't make you break that limit once you include all your other food for the day.

Can you eat pizza on the DASH diet?

It depends.

Pizza, especially store-bought or the kind you get from fast-food outlets and in restaurants, can be very high in sodium. Indeed, 1 slice of a medium Pizza Hut's Meat Lover's pizza contains 830mg of sodium That means you'll only need 2.7 slices to reach your daily sodium limit.

However, this doesn't mean you have to forsake pizza completely. You can find many DASH-friendly pizza recipes online. Whilst using low-fat and wholegrain ingredients are best, you can use whatever ingredients you like as long as they're low in sodium.

Do I really need to create a DASH Diet meal plan and grocery list?

It will help you out a lot!

If you plan your meals for the entire week and put exactly you need to buy on your grocery list, you can avoid temptation.

How?

Well, it's easier to say "no" to something if you're sticking doggedly a well-prepared grocery list. You can even go a step further and put a "DO NOT BUY" section on your shopping list to encourage you to stay away from food that is your dietary Achilles heel.

Proper planning and good shopping techniques, such as preparing meals plans and using a shopping list, are great for any diet. So, why wouldn't it be great for this one?

Your DASH Diet Shopping List

Now that you're a bit more clued-up about the DASH diet, you can use this 2025 DASH diet food list when you're shopping. You can make any changes to this as you see fit, such as removing food you don't like or putting on items you think are missing. Happy dieting!

P.S. If you prefer to use dash diet food list printable sheet, visit !

Are you a veg lover? Can you do without snacks? If your answer is an emphatic “yes” to both these questions, the Danish Diet can help you boost your metabolism and lose weight. However, as it is a restrictive diet plan, no matter how keen you are, you can face some problems with it such as hormonal imbalances or muscle loss. So, learn what the problems are, and how, if you overcome them, the Danish Diet can help you get slim in 2025.

What is the Danish Diet?

Also known as the “Copenhagen diet”, the Danish diet aims to speed up the metabolism process. It is a 13-day diet, which promises incredible weight loss of up to 22lbs / 10kg during this period.

As a firm rule, you’ll need to limit your calorie intake to a maximum of 600 per day, while eating high-protein and low-fat food. 

So, let's go over the basics so you can learn more about the Danish diet and what problems you could face. However, you can skip straight to the Danish diet food list if you want.

Danish Diet Basics

The food and beverages you'll eat and drink will increase your metabolic rate. Eggs, beef, and lean meat are very rich in protein and need more energy to digest than they have stored in them. Combine this with a low intake of carbohydrates, and your body will use stored fat to produce energy. 

What to Eat and Drink

You are urged to eat 3 meals a day, without , while on the diet. The diet suggests that you drink water if you get hungry between meals. You are discouraged to eat after 6 p.m. and are not permitted to indulge in any non-planned food.

But what will you be eating?

Low-calorie and high-protein foods. Beef, lamb, poultry (e.g. chicken and turkey), and eggs are good sources of protein that are low in calories. Protein is essential for maintaining healthy muscle mass and supporting weight loss.

But, like almost all other diets, you’ll also need to eat vegetables. However, finding out which vegetables to eat is vital to this diet. The list of allowed vegetables is short and simple:

These are low in carbs that would otherwise get turned into fat and stored in the body, causing weight gain.

Fruit is not restricted on this diet. So, you can eat whatever fruit you want at mealtimes.

Regarding what to drink, significant water intake is important. It alleviates your appetite as it takes up space in your stomach, therefore making you feel less hungry and helps you lose weight. 

If you're not sure how much water you should be drinking throughout the day, you can equip yourself with useful tools such as a . Caffeine in black coffee can also boost your metabolism and increase the fat burning process of the body. Tea, particularly green tea, not only contains caffeine and but also antioxidants called “catechins” that help to increase the number of calories burnt. Additionally, you’re allowed to have unsweetened lemon juice on the diet.

What to Food and Drink to Restrict

As a part of the 13-day diet plan, there are plenty of things that you'll need to restrict.

No alcohol is allowed. This is because it has a surprising amount of calories, as the alcohol itself gets turned into glucose by the liver, which in turn is stored in the body as fat.

You'll also need to avoid anything sweet. Sugar and honey contain a lot of calories, and the glucous from these that get into your blood gets turned into fat and leads to weight gain.

What’s more, chewing gum is not allowed. That’s because, most chewing gums, especially mint-flavored gum, can tempt people into eating higher calorie sweet foods afterward.

Lastly, we all know that oil, the main ingredient for food preparation, is high in fat and contains few nutrients. Therefore you’ll need to restrict its use when on the diet.

What is a typical Danish Diet Day?

Below is an example of 1 day on the Danish diet. As mentioned before, you should have different meal plans for each day. Such meal plans are readily available online, and you can even adjust them to be specific to you.

Side effects of the Danish diet

This diet promotes weight loss in the short term. However, if done for a long period beyond the 13 prescribed days, it can lead to nutritional imbalances and muscle loss.

The nutritional imbalances you might suffer from include mineral and vitamin deficiencies. While being on the diet, your cholesterol might also become poorly affected.

What’s more, low glycogen may lead to such physical problems as dizziness, bad breath, irritability, vomiting.

Therefore, this diet is certainly not good for everyone. It should not be undertaken by people who train actively, minors, the elderly, those pregnant or nursing.

Danish Diet Food List

Dieting is hard work. Snacking and feeding your cravings is one of the hardest habits to kick. But it is possible! One way to help is to know what’s best to snack on, and how to create your own healthy snacks. So, we’ve put together a healthy snacks list full of healthy snack ideas to keep you on the straight and narrow.

Combat Your Snack Attacks!

You start a new diet with the best intentions, but, after a few days the cravings for all the stuff you gave up start to kick in. If we’re honest, most of us give into them. As Oscar Wilde once said, “I can resist everything except temptation.” Sheer willpower is good, but sometimes it isn’t enough to stave off those between-meal hunger pangs.

But why?

Your body is a lot smarter than you give it credit for. If your body is making you hungry, it’s because it usually needs something. But, the trick is to make sure that when you do feel peckish, you feed your body’s demands with the right sort of food.

So, let us provide you with some knowledge about what makes a snack healthy, some dos and don’ts, as well as taking you through a bevy of ideas before providing you with your very own healthy snacks list. However, you’re more than welcome to skip straight to the free printable healthy snack grocery list.

What Makes a Snack Healthy?

Not all snacks are created equal. So, what makes a snack healthy?

High in fiber - our body needs fiber. Not only does it help clean up our digestive tracts, but it has the handy little feature of helping us feel full for longer. So, the higher the amount of fiber in the snack you’re having, the less likely you are to be reaching for another one before your next meal.

High in protein - protein is very important for our bodies. It’s a macronutrient that helps our bodies to do everything from maintaining healthy bones to building muscle (when exercising) and boosting our immune system. As the body can’t store protein, we need to make sure we get enough of it each day. Eating high protein snacks ensures we get all the protein we need for our bodies to function. Many high protein and low saturated fat snacks are also high in fiber.

Low in saturated fat - our understanding of saturated fat’s effect on our health is becoming more complicated. It’s believed to raise our bad cholesterol levels which can cause heart disease. However, the links between saturated fat and heart health is being questioned as more research comes to light. Regardless, it’s still good to keep the amount of saturated fat in your diet as low as possible. Better safe than sorry.

Low in sugar - whilst the role of saturated fat in our diet is becoming more complicated, sugar is getting more scrutiny, too. Some scientists and dieticians claim that a high sugar diet directly contributes to weight gain and obesity. Why? Because sugar is full of calories that, if we don’t burn, the body converts and stores as fat. Therefore, a healthy diet should look to greatly reduce the amount of added sugar in things like soda, candy, and chocolate.

Low in sodium - our bodies need salt to function. However, too much sodium, which can be found in salt, is linked to high blood pressure and hypertension. Choosing snacks low in salt and sodium will certainly help to keep your blood pressure down.

Healthy Snack Ideas Dos and Don’ts

Dos

Measure out your snacks - even though your snacks are healthy, “everything in moderation” is still a good mantra to live by. Eating too much of a good thing is still extra calories. So, make sure you’ve got some weighing scales and some food containers at the ready to measure out your portions so you don’t go overboard with your healthy snacking.

Use a calorie tracker - calorie counting is never fun. But, it’s still a really useful tool. We recommend using a calorie counting app to make it easier to track your daily consumption, as well as set deficit goals if you want to lose weight. By adding your snacks into this with the rest of your meals, you can see how much your snacking is adding to your calorie intake.

Don’ts

Force yourself to snack on something you don’t like - we’re less likely to stick to our diets if we’re not enjoying them. Whilst dieting certainly means giving up or reducing the things you like, it shouldn’t mean subjecting yourself to food you find disgusting.

If there’s anything on this list you dislike, then find something else to snack on. Although, we encourage you to try things you’re not keen on a couple of times before dismissing them. You could learn to like the taste or combine it with something else that you find palatable. This might make it bearable, or even downright delicious!

Healthy Snacks List

Without further ado, we present to you your healthy snack list. Whilst this list can be used to make healthy snacks for kids, be aware that children need smaller portions than adults. So, make sure you measure them out accordingly for your little ones.

Water: The Ultimate Snack

We know it sounds absolutely mad to suggest water as a snack, but we’re really being quite serious. Sometimes, we , causing us to eat instead of drink. This means we’re ingesting calories that our body doesn’t actually need or want.

So, to make sure that it’s hunger and not thirst we’re feeling, whenever you feel hungry, grab a glass of water. If you’re still feeling hungry afterward, grab a snack. If not, put the snack down!

Another way to be sure your brain doesn’t confuse thirst with hunger is to make sure you’re drinking enough water throughout the day. Download a water drinking tracker or a water drinking reminder app to make sure you stay sufficiently hydrated.

Try and avoid buying bottled water if you can, as you don’t want to be improving your health at the cost of the planet’s! Buy your own reusable drinking bottle to refill it for free and reduce your plastic waste. Some even come with a built-in filter to remove impurities from your water, making it even better for you.

Sweet Snack Ideas

Fruit and herbal tea - these aren’t everyone’s “cup of tea”. But, if you’re happy drinking them, they can help satisfy a sweet craving as well as keeping you hydrated. If you do need them a little sweeter, try adding a teaspoon of honey, or an artificial sweetener to ensure you keep your calories in check.

Fresh fruit - these are probably the next best snacks to drinking. Why? Because, not only are they full of vital vitamins we need to stay healthy, they are also packed full of fiber. Most recommend we eat at least 5 portions of fruit and vegetables a day.

Dried fruit - these are a good alternative to fresh fruit. F

or starters, they’re not going to go overripe or bad too quickly if stored in a cool dry place, like inside a food container. This also makes them fairly easy to transport.

Secondly, they’re good for mixing with nuts and seeds to make your own snack creations.

Just be aware that because the fruit is dried, they do have a higher natural sugar content in terms of weight than their hydrated counterparts. This is because the water in fresh fruit makes them weigh more. For example, 100g of raisins is going to have a lot more sugar than 100g of grapes. So, use sparingly.

Dark chocolate - chocolate lovers rejoice! Eating chocolate can indeed be healthy. However, this is dependent on what type of chocolate you eat. To make chocolate, producers add fat (cocoa butter), sugar, and milk in different quantities to cocoa solids to make different types of chocolate.

White chocolate has a very low cocoa solid content and is high in sugar and fat. Dark chocolate has a higher cocoa content, and less sugar and fat. So, the darker the chocolate you choose, the healthier it is for you.

Yogurt and honey - yogurt is another great healthy snack. This is because it has probiotic properties that help keep our gut healthy, as well as being generally low in fat and sugar.

If you’re wondering whether to buy natural or Greek yogurt, it’s really down to you. The straining process used to make Greek yogurt thicker and creamier than natural yogurt means it is higher in fat and calories, but lower in sugar. The opposite is true of natural yogurt.

So, it depends whether you want to reduce sugar or fat in your diet. Either way, both are great choices for healthy snacks. However, one thing you should definitely avoid is “Greek style” yogurt, as it means it has been thickened artificially. Also, avoid fruit-flavored yogurt as it usually has a lot of added sugar.

To ensure your yogurt snack stays healthy, simply buy some plain yogurt and then sweeten it with some honey. Honey is  and is claimed to lower bad cholesterol and raise good cholesterol. You can also add other things to your yogurt, such as fresh fruit, dried fruit, nuts, or seeds. This will make it a more filling and tasty snack.

Savory Snack Ideas

Popcorn - who doesn’t like popcorn! It’s a movie theater favorite, but why only eat it there? It can be a satisfying savory snack too. Look for varieties that are low in sodium and fat.

Raw vegetables with dip - vegetables are great snacks because of their high amount of crucial nutrients and fiber. Cooking them means we actually destroy some of the nutrients in them, so consuming them raw is best. You’ll want to choose vegetables that are not just tasty raw, but also easy to pick up and munch. Vegetables that are great for eating raw include:

• Carrot sticks
• Celery sticks
• Cherry tomatoes
• Baby carrots

Nuts and seeds - nuts are legumes: something which top diets such as the and diets say we should be eating a lot more of. Why? Because they’re full of protein as well as being full of fiber. Seeds are also full of healthy fat, such as omega 3, which is great for you. They can be mixed together for a savory snack, or with dried fruit for something a little sweeter.

You should try and avoid salted varieties of nuts and seeds to help keep your sodium intake as low as possible. Don’t go crazy with nuts and seeds. They might be really good for you, and the fat that’s in them is great for your health, but these can clock up your calorie count significantly if you eat too many.

Hard-boiled eggs - this might not be something you would think of as a snack, but it is actually an easy and good idea. Simply cook eggs in the morning until they’re hard boiled. Once they’re cool, pop them into a container to take them with you. When you’re ready to eat them, simply peel away the shell and consume. These are very high in protein and make for a quick protein snack that requires minimal fuss to make.

Cottage cheese or quark - dairy is something that we generally should be eating less of because of their high saturated fat content. However, cottage cheese is one of the exceptions. It’s classed as a “fresh cheese” because it has not undergone any aging or ripening process that adds flavor to hard cheese. This also means it’s low in sodium and saturated fat than its hardier counterparts.

However, the curds visible in cottage cheese, along with its slightly tangy taste, might put people off. If this is the case, you might want to opt for the smoother and milder tasting quark, which is just as healthy. You can add various things to cottage cheese or quark to add flavor to them. You can also make them into a sweet snack by adding fruit and/or honey. Whilst you can mix cottage cheese or quark in a bowl with other ingredients and eat it with a spoon, you can also spread them on various things. Just make sure it’s either a wholegrain or a wholewheat cracker or bread to add extra fiber. But low fat and healthy rice cakes are just as good.

Peanut butter - did you know peanut butter can be healthy? Well, that’s because peanuts, like all legumes, are full of protein and fiber. If you want to make your peanut butter addiction even better for you, make sure you look for low salt, sugar, and saturated fat versions.

If you can, try and use brands that have gone through as little processing as possible. Furthermore, try and make sure you spread it on wholemeal or wholegrain products to up your fiber count even more.

Healthy Snack Ideas Grocery List

Now we’ve taken you through all the healthy snacks that are great for you, feel free to our free printable grocery list. You can add things or take things off to make it your own.

Healthy Snacks List

Most things are beneficial to a certain extent. So is inflammation! On the one hand, the body causes inflammation as a part of the immune system response. Without it, wounds, injuries, and infections would not heal. On the other hand, excessive inflammation may put the body at risk of a lot of chronic diseases. This can cause issues with your nervous system, joints, foot, liver, bowel, and heart. To prevent this, see how the anti-inflammatory diet can be effective for keeping you healthy, and what should be included on your anti-inflammatory diet shopping list.

Undertaking the Anti-Inflammatory Diet

The anti-inflammatory diet is an eating plan intended to reduce inflammation, with the aim of preventing chronic diseases and promoting good health. This diet can also help prevent allergies, diabetes, irritable bowel disease, heart disease, stroke, Alzheimer’s disease, and many types of cancer.

If you are considering embarking on this diet, then you’ll need to know which food is best against inflammation. Therefore, you'll need a shopping list to get you started on this diet, as well as answers to some questions you may have. Regardless, you can skip straight to your free anti-inflammatory diet shopping list template if you wish.

What Should I Eat on the Anti-Inflammatory Diet?

You’ll need to be picky while being on the anti-inflammation diet. The key point behind this diet is to prevent inflammation. Therefore, you'll need to only add healthy food to your eating plan.

Fruit

Tasty and healthy, you should make a habit of eating fruit very often in your fight against inflammation. Especially berries.

Why?

Because they are a good source of the antioxidant called anthocyanins that have an anti-inflammatory effect. They can reduce inflammation, strengthen immunity, and reduce the risk of heart disease.

Vegetables

Leafy greens should make up the bulk of your plate for any given meal. So, eat plenty of spinach, kale, and broccoli. All of these contain the antioxidant “glucosinolates” which has anti-inflammatory effects. It's also claimed to lower the risk of developing certain types of cancer.

are also effective thanks to its content of lycopene which may soothe inflammation and defend the body against cancer.

Meat and Fish

Instead of red meat, opt for skinless chicken or turkey. They are good sources of anti-inflammatory Omega-3s. What’s more, eat Omega-3-rich fatty fish, such as salmon, tuna, sardines, mackerel, 3 times a week.

Dairy and Eggs

Eggs and yogurt are also essential to consume on the anti-inflammatory diet. Yogurt, for example, contains probiotics that reduce gut inflammation. Given their content of protein, vitamins A and B, can also help reduce inflammation.

Grains and Seeds

Whole grains, including oatmeal and brown rice are plentiful sources of fiber which is an effective element in preventing inflammation levels in the body.

Seeds, such as chia, sesame, and linseed, are also excellent anti-inflammatory foods as these contain Omega-3 fatty acids.

Legumes

Beans should make up a large part of your eating plan on the diet. That’s because eating plenty of beans will boost your fiber intake and fill you up with inflammation-reducing antioxidants and phytonutrients. Among them, lentils, kidney beans, white, and black beans are the best anti-inflammatories.

Fats and Oils

Olive oil contains antioxidants that fight inflammation. These include the oleocanthal and oleic acid.

As for other healthy fats, consume monounsaturated fats, including sunflower and avocado oils. These are high in monounsaturated fatty acids that help fight inflammation. By reducing inflammation, these acids also help prevent chronic diseases such as cancer, and heart disease.

Drinks

Drinking a lot of water on the anti-inflammatory diet is a good idea because it flushes out toxins in the body and helps soothe inflammation. If you don't know how much water you should be drinking, try downloading a .

Black and green tea are arguably the best anti-inflammatories as they are packed with antioxidants, theaflavins, and catechins.

Red wine contains an antioxidant called resveratrol that prevents an enzyme “COX-2” from causing pain and swelling in the body. It may also prevent fungal infections.

Snacks

Dark chocolate and cocoa have anti-inflammatory effects due to the high content of flavanol. This antioxidant helps reduce inflammation, along with reducing risks of some chronic diseases such as cardiovascular disease, brain, and immune system disorders.

You should snack on nuts, as well. Nuts, such as almonds and walnuts, are natural anti-inflammatories as they are full of Omega-3 fatty acids.

Which food causes inflammation?

Knowing what to eat on the anti-inflammatory diet is only the first step. The second step is knowing what food you should exclude from your eating plan.

Processed Meat

Processed meat includes bacon, ham, sausage, and smoked meat. They contain advanced glycation end products that, when cooked at high temperatures, causes inflammation. What’s more, they are linked with an increased risk of heart disease, diabetes, stomach, and colon cancer.

Red Meat

In red meat, such as beef, there are high levels of C-reactive proteins and amino acids that promote inflammation and aging. 

Saturated Fat

Food high in saturated fat, like full-fat cheese, red meat, fries, and pizza, cause fat tissue inflammation. They contributed to heart disease and worsen arthritis inflammation.

Canned Soup

As for canned soup, get rid of them. They are full of processed free glutamic acid such as monosodium glutamate (MSG) that correlates with and liver inflammation.

Sugary Food

Are you a fan of sugary cookies and sweeteners? Well, you're in for some bad news!

Sugar may be hard to avoid, but it triggers inflammation. It causes the body to release cytokines that are inflammatory proteins.

Processed Grains

Consuming white flour and white rice lead to the production of advanced glycation end products, the same as processed meat. Sadly, this triggers inflammation in the body.

Drinks

When it comes to drinks, consuming high levels of alcohol may lead to severe problems. For instance, those who drink heavily may develop a "leaky gut", where damage to the small intestine causes toxins to leak through the intestine and flood the bloodstream. This, in turn, triggers the immune system and leads to inflammation in the body.

But even if you're not a heavy drinker, you still need to be cautious of some soft drinks. Sodas often contain artificial sweeteners that cannot be processed well in the body. Substances, like aspartame, are neurotoxins to which trigger inflammation.

Anti-Inflammatory Diet FAQ

What can I eat for breakfast on the anti-inflammatory diet?

Any food from the anti-inflammatory above can be eaten for breakfast while you are on this diet. However, a good breakfast can look like this.

What are the 5 signs of inflammation?

If you experience any of the following symptoms, you may have high levels of inflammation in your body.

Pain - chemicals released by inflammation stimulate the nerve endings, causing the inflamed area to be painful.

Inability to move - people with acute inflammation may have trouble with moving.

Redness - as the capillaries are filled in more blood in the inflamed area, the skin becomes redder.

Swelling - this happens as due to a fluid buildup in the inflamed area.

Heat - as more blood flows to the inflamed area, it will feel warm when touched.

Along with the above-mentioned, there are also additional signs that could signal high levels of inflammation:

• Abdominal pains
• Chest pains
• Joint pain
• Fever
• Mouth sores
• Rashes
• Tiredness

What is the link between weight gain and inflammation?

Overeating triggers an immune system response which causes inflammation. People who tend to overeat also tend to develop weight gain because they're ingesting more calories than they burn. Therefore, while one doesn't cause the other, they are linked as overeating affects inflammation.

Anti-Inflammatory Diet Shopping list

We all know that being overweight is a health risk. It makes you 50% more likely to die an early death, according to the National Health Institutes (NHI). But did you know that being underweight means you're 140% more likely to die an early death? This is because being underweight can also lead to health issues such as osteoporosis and a weakened , among other thing. So, if you're underweight, you should learn how to gain weight in order to keep yourself healthy.

Underweight, But Not Out Of Your Control

Society is constantly telling us that we should be slim, slim, slim. But if you're underweight, you can be just as, if not more, unhealthy than being overweight or obese.

What everyone should aim for is a good Body Mass Index (BMI) score.

But what is BMI?

BMI is a calculation of your weight over your age and height. You want your score to be above 18.5 (the threshold for being underweight), and below 25 (the threshold for being overweight). There are some issues with the accuracy of the BMI scale, but it's still a decent base guide for setting a basic goal.

But how to gain weight fast if you're underweight?

Unfortunately, to do so, you shouldn't sit on the couch eating donuts and pizza all day.

You still need to make sure you're eating healthy food to ensure you don't encounter other health problems. Slim and ideal weight people are still at risk of developing heart disease and type-2 diabetes if they eat unhealthy. Being a healthy weight doesn't always mean being healthy if you're not eating good food.

So, if you're looking for how to increase weight healthily and effectively, continue reading this guide. However, you can skip straight to your free printable food list to gain weight if you want.

How to Gain Weight

Eat More (Healthy) Calories Than You Can Burn

It's a basic principle: if you eat more calories than you can burn, then you'll start to put on weight. This is probably the fastest way to gain weight.

The average adult male will burn around 2,500 calories a day, and the average adult female about 2,000. In order to learn healthy weight gaining, you'll need to eat around 500 extra calories more per day. That's a total of 3,000 for men and 2,500 for women.

However, bear in mind that those figures are if you're sedentary throughout the day.

You need to make sure that the 3,000 or 2,500 calorie figure you're aiming for is net calories. If you're working out, you're going to be burning calories extra. For example, if you burn 270 calories from a 30-minute run, then you'll need to be eating 3,270 or 2,770 calories to gain weight.

Tools such as online calories counters, and gadgets such as smartwatches and fitness trackers, can help you get a good idea of your net calorie intake.

What are the best weight gaining foods?

We've mentioned that you need to be eating healthy calories and told you what your daily calorie goal is.

But what food should you actually eat?

The answer: whole nutrient-rich food.

But what does that mean?

It means you want to be avoiding a lot of processed food. Yes, processed food can have a high-calorie count, but it's lower in nutrients. Having nutrient-rich food is actually key to helping you gain weight. This food should be:

• High in protein - this will help you build muscle mass. Beef is an excellent high source of protein, along with other red meat.
• Calorie-dense - food such as rice will help you stock up on calories without filling you up with saturated fat and sugar
• Food containing good fats - fatty fish, and vegetables like avocados, are full of these. They will give you the calories you need, but also the benefit of boosting your nervous system from the Omega3 inside them.
• Cooked in an oil containing good fats - if you're using oil to give your food a calorie boost, use good oil containing healthy fats such as olive, linseed, rapeseed, and canola
• Starchy - vegetables, like potatoes, beetroot, and carrots can add heft to your calorie count. They also provide you with plenty of vital vitamins and minerals you need to stay healthy.

Eat More Often

One of the reasons you might be underweight is that you simply don't tend to eat a lot of food. Most people will have their 3 main meals a day, with a little bit of snacking, and leave it at that. If you're having just these 3 meals and can only ever seem to manage small portions, you're never going to put on the weight you need to become healthier.

Therefore, try having more meals a day. If you end up having 5 meals a day, where you end up eating as much as you would for a normal meal, then you're already adding 66% more calories per day.

Eating more meals is good because you don't have to go through the discomfort of forcing yourself to eat so much that you feel overstuffed at standard meal times. Eating smaller meals more regularly throughout the day is often referred to as "grazing". Not only is it more comfortable, it's also effective for weight gain.

Load Up Your Meals

One way to help you gain weight is to top up what you already eat with more food.

Peanut butter on toast? Add a  and drizzle some maple syrup on it.

Grilled chicken? Smother it in sauce and top it with some cheese.

Light summer salad? Add chunks of grilled sweet potato, nuts, seeds, and drizzle it with olive oil and vinegar.

Don't Drink 30 Minutes Before Eating

Did you know that liquid takes about 20 minutes to exit your stomach?

If your stomach is full of water, then you're not going to eat as much because your stomach will become full quicker.

Furthermore, too much water in the stomach can actually lead to poorer digestion. This is because it dilutes the acid and enzymes that digest food, meaning you won't be getting as many nutrients into your system.

Drink More Milk

is a miracle drink for those trying to gain weight. It's packed full of protein, which helps to build muscle mass when you're working out. No wonder it is the drink of choice for bodybuilders for many years. Be sure to go for full-fat varieties as these will have the most calories.

Don't forget to eat plenty of dairy products, too, including, cheese, cream, and yogurt.

Avoid High-Fiber Food

Don't get us wrong, you still need fiber in your diet, even if you're trying to gain weight. If you don't eat enough fiber, you could put yourself at risk of developing bowel cancer, and also . But, you should avoid food that is particularly high in fiber. These include:

• Whole grain and whole wheat versions of food (such as bread and pasta)
• Grains (such as bulgur wheat, buckwheat, quinoa, and brown rice)
• Legumes (such as chickpeas, red kidney beans, white beans, lentils)

This is because fiber helps you feel full, and also helps slow down the digestion of food. If you're already struggling to eat much food in 1 sitting, and are also trying to have more meals throughout the day, too much fiber can hinder your efforts because you'll feel less hungry.

How to Gain Weight FAQs

How can a woman gain weight fast?

In exactly the same way as men!

However, women require a bit more patience. This is because the testosterone levels in men help to build muscle quicker. Testosterone is also the reason men tend to lose weight quicker, too.

Don't be dismayed if a male ally in your quest for weight gain happens to bulk up quicker than you. You're making progress, but it'll just take longer.

How can a boy gain weight fast?

The same principle applies to children as it does for adults. The only difference is that it is far more important for your child to eat healthily, otherwise the efforts to gain weight might .

We would seriously recommend working closely with a doctor and dietician to help monitor your child's weight gain progress and health, and also to check for any underlying issues that might be causing them to be underweight.

What food is highest in calories?

Although calories are important, you should be focusing more on healthy, nutrient-rich, whole food, such as rice and milk.

Foods super-high in calories are usually junk food. Despite needing calories to gain weight, these calories come from bad saturated fat and added sugar which can .

What is the most fattening fruit?

Avocado!

It's technically a fruit.

1 avocado contains roughly 320 calories as is packed-full of healthy oil that will help lower your bad cholesterol level (LDL) and raise your good cholesterol level (HDL).

If you want a sweeter answer, passion fruit is one of the most calorie-packed. 100 grams of the fruit contains 97 calories.

Why?

Because it's very sugary. But, don't be put off by that. It's all natural sugar. Plus, passion fruit is a great source of vitamin C, which supports your immune system and nourishes brain function. Other fruit high in calories include:

• Bananas
• Mangoes
• Pears
• Prunes
• Pineapples
• Pomegranates
• Watermelon

Dried fruit is also another great option for healthy weight gaining. This is because, as the fruit has been dried, the calorie value is more dense by weight. This means you can actually eat a lot more than the fresh variety.

Your Free Food List to Gain Weight

Now that we're plumped you out with the knowledge for better and healthier weight gain, it's time for you to pop to the shops and buy everything your need. Use this free template to help. Feel free to add or remove anything you wish to make the list your own.

Are you getting enough protein? Yes. What about vitamins and minerals? Plenty! But are you sure you're getting enough fiber? Hmmm. Well, chances are that, if you're eating a balanced and healthy diet, your fiber intake should be A.O.K. But, if you've recently found you're lacking fiber in your diet, or are at risk of health issues such as heart disease, then using a food list high in fiber will help improve your health.

Why Go Fiber Optimal?

Fiber is an essential part of everyone's diet.

But what is fiber?

Fiber is a plant nutrient that is surprisingly something that the body can't digest. So, if we can't digest it, why do we need so much of it?

Well, as it passes its way through our body, it does a lot of work that helps keep us healthy.

Fiber can be found in 2 forms: soluble fiber and insoluble fiber.

Soluble fiber gets turned into a liquid gel during digestion. This gel prevents the body from absorbing too much cholesterol and glucose. This helps maintain healthy blood sugar and bad cholesterol (LDL) levels. It also helps feed the bacteria in your gut that breaks down your food.

Insoluble fiber goes pretty much unchanged as it moves through your digestive tract. This helps to clean up intestines and prevents issues such as constipation, intestinal hemorrhages, and blockages.

So, if you need to get more of this important nutrient into your body, read on for more information about fiber. You can also skip straight to the free printable food list high in fiber.

What Are The Benefits of a Food List High in Fiber?

Fiber Helps Weightloss

Dieters, rejoice! Food high in fiber can help you lose weight.

But how?

It helps us lose weight simply by helping us feel full.

Fiber does this in 2 ways.

Firstly, insoluble fiber literally helps fill up space in our stomachs. Because it can't be digested, there's less room for other food that might be bad for us.

Secondly, soluble fiber, in its gel-like form, helps slow down the digestion and absorption of food. This means your body is not going to be wanting more food, making you reach for , until it's finished getting through your last high-fiber meal.

Lower Bad Cholesterol and Fight Heart Disease

Because soluble fiber prevents the absorption of saturated fat and LDL cholesterol, there's less of it in your bloodstream. This means you lower the risk of developing heart disease.

Control and Prevent Type-2 Diabetes

Soluble fiber also helps prevent the body from absorbing too much glucose. This means you're less at risk of developing type-2 diabetes. If you already have type-2 diabetes, keeping your blood sugar levels low can help you have better control over it.

Prevent Bowel Cancer

As insoluble fiber helps keep your bowels stay clean and healthy, and insoluble fiber maintains good bacteria levels, you're less likely to develop bowel cancer.

What Fruits and Vegetables are High in Fiber?

Pretty much all fruits and vegetables are high fiber foods.

This is great news if you're particularly picky about certain types. It means there's plenty of others you can choose from rather than forcing yourself to eat something that you'd rather not.

However, there are some that are particularly high in fiber and should definitely go on your food list high in fiber.

Fruits High in Fiber

• Apples
• Coconut
• Dried figs
• Blackberries
• Guava
• Oranges
• Pears
• Prunes
• Raspberries
• Strawberries

Vegetables High in Fiber

• Artichokes
• Beetroot
• Brussels Sprouts
• Carrots
• Cauliflower
• Okra
• Onions
• Parsnips
• Potatoes
• Pumpkin
• Squash
• Sweet potatoes

What Other Foods are High in Fiber?

Fiber is not only found in fruits and vegetables: other foods such as grains, seeds, and legumes are also packed full of the stuff.

Seeds and some legumes also have the added bonus of containing a lot of healthy Omega3 fatty acids, which aids brain and nervous system functions. It is also linked to improving mood, lowering the risk of developing Alzheimer's disease, and keeps your joints in good working order.

Grains High in Fiber

• Brown rice
• Buckwheat
• Bulgar wheat
• Corn
• Oatmeal
• Pearl barley
• Popcorn
• Quinoa
• Wholegrain bread
• Whole wheat pasta

Legumes High in Fiber

• Adzuki beans
• Black beans
• Chickpeas
• Lentils
• Lima beans
• Mung beans
• Peas
• Pinto beans
• Red kidney beans
• Soybeans
• Split peas
• White beans

Nuts and Seeds High in Fiber

• Almonds
• Chia seeds
• Flax seeds
• Pecans
• Pistachios
• Pumpkin seeds

Your Free Food List High in Fiber

If you're eager to start getting more fiber into your diet, you can use this free to take grocery shopping with you. Feel free to add or remove any products to make the list your own.