Many people focus on avoiding high calorie foods to prevent weight gain. If you are underweight, it is equally important that you learn to identify calorie-dense foods to help you put on pounds. In addition to trying to eat more at meals and snacks, emphasize nutritious sources of calories to encourage healthy weight gain.
Nuts
Nuts and nut butters contain a lot of calories per serving. A 1/4 cup or scant handful contains between 170 and 220 calories per serving depending on the nut. Try putting chopped walnuts in your morning cereal or oatmeal, spread peanut butter on toast, sprinkle pecans over salad, snack on pistachios and cashews between meals and crust chicken breasts in sliced almonds before baking.
Dried Fruits
Dried fruits are concentrated versions of whole fruits, so they contain more calories for the same serving size. For example, a cup of raisins contains 434 calories, while a cup of grapes contains only 104 calories. The raisins also contain a higher amount of fiber, more iron and more potassium than the grapes reports "The New York Times" in a July 1, 2008 article. Dried apricots, mango, cherries and dates are other examples of dried fruits with high nutrition and calories.
Avocados
One avocado contains 300 calories and 31 grams of fat, 19 grams of which is the healthy, monounsaturated type explains Joanne Larsen, R.D., on Ask the Dietitian. Eat avocados liberally---add slices to omelets, salads and sandwiches. Make a salsa with diced avocado and mango to eat with chicken or beef tacos. Stir up a serving of guacamole to have as a snack with baked corn chips.
Plant Oils
Unsaturated fats found in plant oils like safflower, soybean, corn, safflower, canola, olive and sunflower contain about 120 calories per tablespoon. Drizzle olive or safflower oil over salads, use canola oil to coat vegetables before roasting or stir frying, toss olive oil into pasta before adding sauce or mix olive oil with fresh herbs or dried spices to make a topping for bread.
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