If you need to gain weight, resist the temptation to load up on high-calorie, high-fat junk foods. You'll gain weight, but you may gain some health problems along the way, too. The Diet Channel says you can safely put on some pounds by eating complex carbohydrates, lean protein and healthy fats. And don't forget to exercise. You may burn some calories, but you'll also increase your appetite and build muscle mass. The Diet Channel says experts agree that adding about 500 calories a day to your diet is optimal for healthy weight gain.
Protein
Some red meat is fine, but don't load up on these high saturated-fat foods more than a couple times a week. Health News says you can get healthy fat and calories by eating fish, nuts and seeds. Beans are another good source of protein and calories. Try black beans, pinto beans, kidney beans or soy beans. Health News suggests making a quick, healthy snack by rolling up some cheese and beans in a tortilla and microwaving until hot. To add calories and protein to foods such as soup, sauces and smoothies, mix in some powdered milk.
Fat
All fats are not created equal. Health News recommends using olive oil because this monounsaturated fat will add calories but also help your cardiovascular system. Give low-calorie salads a boost with a drizzle of olive oil or dip bread in olive oil instead of spreading it with butter. Look for salad dressings and mayonnaise made with healthy canola oil or safflower oil.
Carbohydrates
You can add lots of calories to your diet by eating breads, cereals and pasta, but look for whole grain varieties. These can add fiber, nutrients and some protein to your diet. Carbohydrates give us energy and can easily be a tasty part of every meal, but opt for whole grain breads instead of cake and donuts.
Fruits and Vegetables
People usually think of fruits and vegetables as an important part of weight-loss diets, but the fiber and nutrients they provide are important to everyone. If your goal is gain weight, Health News suggests adding starchy vegetables such potatoes and corn to boost the calorie count at your meals. It's still important for your health to eat dark green vegetables, so use that olive oil or top greens with slivered almonds or some shredded cheese. When it comes to fruit, Health News recommends stocking up on higher-calorie fruits, such as avocados and bananas. Consider packing some dried fruit to use as a high-calorie, healthy snack. Substitute fruit juices for sodas. You'll still get calories but of a more nutritious variety.
Eat Often
The Diet Channel recommends that people who are trying to gain weight eat more often. It suggests eating a number of small meals throughout each day, rather than loading up at only two or three meals.
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