Looking for the best cereals for weight gain in Nigeria?
You're in luck!
In this guide, you'll discover the top 10 cereals for weight gain. Plus, we'll share tips on how to add more calories to your cereal, the best times to eat cereal for weight gain, and more.
Let's dive in!
Best Cereals for Weight Gain in Nigeria
Several cereal varieties are well-suited for supporting weight gain efforts:
1. Oats
- High in fiber to support digestion and heart health
- Contain beta-glucans to boost immunity
- Provide lasting energy from complex carbs
- Supply protein for building and repairing muscle
2. Millet
- Highly nutritious whole grain
- Rich in protein, fiber, antioxidants
- Offers B vitamins for converting food into energy
- More protein than most other cereals
3. Corn Flakes
- Provide lasting energy from complex carbs
- Supply protein for building and repairing muscle
4. Cocoa Puffs (Kellogg’s Coco Pops)
- High in calories to support weight gain goals
- Sweetened with chocolate flavor
5. Granola
- High in healthy fats and protein
- Often contains dried fruit, coconut, nuts and seeds
- Provides a crunchy, sweet texture
6. Muesli
- Made from rolled oats, dried fruit, seeds and nuts
- No added sugar
- High fiber keeps you feeling full
7. Pap
- Nigerian whole grain porridge made from maize
- Naturally gluten-free
- Rich in vitamins and minerals
8. Weetabix
- Whole grain wheat biscuits
- High in fiber to support digestion
- Fortified with vitamins and minerals
9. Golden Morn (Nestlé)
- Nutritious and tasty cereal made from whole maize and soya
- Contains added vitamins such as vitamin A
- Provides minerals like calcium
- Delivers energy and nourishment from natural whole grains and soya
10. Custard
- Made from egg yolks, milk and sugar
- Smooth, creamy texture
- High in calcium from dairy milk
- Provides complete protein from eggs
Ways to Add More Calories to Your Cereal
Boosting your cereal's calorie count is an easy way to support healthy weight gain goals. The right mix-ins can quickly transform an ordinary bowl of cereal into a high-protein, nutrient-packed meal.
Choose Calorie-Dense Milk
Trading in skim or low-fat dairy milk for richer varieties like whole milk, coconut milk or cashew milk can significantly increase cereal calories. These options provide extra protein, healthy fats and calcium too. Adding a swirl of heavy cream or drizzle of honey also piles on calories.
Top with Fiber-Rich Add-Ons
Fruits, nuts, seeds and whole grains make excellent toppings for both flavor and nutrition. Bran flakes, chia seeds and flaxseeds blend fiber with extra calories per serving. Fresh or frozen fruits add vitamins and antioxidant power. Sprinkling on some almonds, walnuts or pecans increases protein content.
Stir in Protein-Packed Ingredients
Mixing nut butters, protein powders or Greek yogurt into cereal bowls contributes muscle-building amino acids along with a calorie punch. Nutrient-dense varieties like almond or peanut butter also provide heart-healthy fats to help you feel satisfied.
Include Good Fats
Incorporating good fats can make cereal more delicious and calorie-dense. Drizzling a nutty oil like walnut or hazelnut over your cereal addsOmega-3s. Stirring in authentic ghee, a clarified butter, boosts richness. Swapping water for full-fat coconut milk when cooking hot cereals like oatmeal introduces creamy texture with calories to spare.
With creativity and the right additions, cereals can become calorie and nutrition all-stars that fully support healthy weight goals.
Tips for making cereal more nutritious
- Choose whole grains like steel-cut oats
- Mix in nut butters or protein powders
- Top with fresh or frozen fruits
- Sprinkle on seeds or nuts
- Use full-fat milk, yogurt or cottage cheese
- Drizzle with honey, maple syrup or agave nectar
Best times to Eat Cereal For Weight Gain
- Breakfast - fuels your body after fasting overnight
- Post-workout - helps muscles recover and grow
- Before bed - provides extended release of carbs
Benefits of Eating Cereal for Weight Gain
Consuming nutritious cereals can provide key advantages for healthy weight gain:
- Increased Calorie Intake: Cereals deliver high amounts of digestible carbohydrates to help meet daily calorie goals. Choosing calorie-dense toppings like nut butters and full-fat dairy boosts cereal’s calorie load. Multi-grain blends can provide more total energy than single varieties.
- Added Protein: While not as protein-packed as meats or legumes, many cereals provide decent amounts of amino acids for building muscle.Pairing cereal with milk, yogurt, eggs or nut butters increases dietary protein intake.
- More Fiber: Most whole grain cereals supply good quantities of satiating fiber to support digestion and heart health. Added fruits, nuts and seeds further boost cereal’s fiber content.
- Improved Digestion: The fiber in whole grain cereals encourages regular bowel movements and healthy gut function. Probiotic-rich yogurt makes the perfect topping to support digestive health.
- Increased Energy: Cereals supply the carbs needed to replenish muscle glycogen stores after exercise. The B vitamins in cereal help unlock energy from food to power through workouts.
Risks of Eating Cereal for Weight Gain
While cereal can support healthy weight gain, there are some risks to consider:
- Added Sugars: Many pre-sweetened cereals pack lots added sugars that harm blood sugar control. Sticking to unsweetened varieties avoids negative impacts.
- Increased Sodium: Packaged cereals often contain high amounts of added salt unrelated to taste. Seek low-sodium options under 140mg per serving.
- Saturated Fats; Using full-fat dairy on cereal boosts saturated fats that should be limited for heart health. Opt for 1% or nonfat milk, yogurt and cheese instead.
- Unhealthy Weight Gain: Overdoing starchy, sugary cereals can lead to unhealthy weight gain over time. Focus on fiber-rich whole grains and sensible portion sizes.
Conclusion
Enjoying nutritious cereal can support healthy weight gain goals through extra calories, protein, fiber and vitamins. Just be mindful of added sugars and unhealthy fats by focusing on whole grains, fresh toppings and sensible portions. Cereal offers an affordable, accessible option for improved nutrition across Nigeria.
