Healthy High-calorie Foods For Weight Gain

For those who burn more calories than they consume, such as long distance runners and marathon bikers, having an array of high-calorie, healthy foods in the kitchen is essential. Generally speaking, anyone whose Body Mass Index, or BMI, is under 18.5 is considered to be underweight, according to guidelines published by the USDA. Eating a balanced diet should be your most important consideration when choosing healthy, high-calorie foods to gain weight.

Healthy Fats

Fatty foods contain more calories than other foods and will help you to gain weight quickly. Switch to extra virgin olive oil, with its healthy omega-3 fats, for salad dressing and cooking, and add healthy, high-calorie avocado slices to sandwiches and salads. According to EveryDiet, 1 tbsp. of flaxseed oil, which contains healthy omega-3 fatty acids, plus 2 tbsp. of peanut butter will add close to 500 calories to your daily intake.

Calorie-Dense Carbohydrates

To maintain the healthiness of dense-calorie carbohydrates, choose whole grains, beans and yams. Fruit has more calories than vegetables, so eat more apples, oranges and bananas, while maintaining a normal intake of vegetables. EveryDiet suggests drinking fruit juice frequently. Look for brands that contain a minimal amount of added sugar, or invest in a juicer to make your own high-calorie, healthy fruit juices.

High-Calorie Protein

For the two to three servings of protein that the USDA recommends each day, choose healthy, high-calorie food like salmon, beans and nuts. According to EveryDiet, 4 oz. of salmon has 262 calories while 4 oz of Haddock has 137 calories. All fish contain healthy, omega-3 fats, but fish with darker, oilier flesh contains more calories and more healthy fat. Add handfuls of almonds or walnuts to your dinner salad and to your breakfast oatmeal for more healthy, high-calorie nutrition.

High-Calories Snacks

Snacking on high-calorie foods will add calories to your day without making you too full at regular mealtimes. Katherine Zeratsky, at MayoClinic.com, suggests smoothies made with milk or fruit juice, cheese, yogurt, bran muffins and granola bars. Zeratsky also recommends dried fruit and nuts that you can make into gorp for a portable snack. Add silken tofu to your smoothies for extra protein and calories.