At the core of healthy weight gain and gaining muscle is protein. Protein comes in a variety of forms (more than just protein shakes and supplements). Fish, chicken, eggs, lentils, beans and nuts are all great, nondairy options. Healthy fats are also a good source of calories (which your body needs to grow and operate on a daily basis) but should be eaten in moderation. Avocados, nuts and olive oil are good options (and they’re also good for brain development).

When you’re buying foods or choosing which foods to eat, look for foods high protein and, in moderation, unsaturated fats. I’m going to post about some nutrition basics next week so stay tuned!