A body mass index, or BMI, lower than 18.5 is considered underweight, according to the Centers for Disease Control and Prevention. A low BMI may not sound like a problem, but gaining weight is sometimes a challenge for those who are underweight. While stuffing your face with junk food will likely increase the numbers on the scale, a more sensible approach to weight gain keeps you healthier. A healthy weight gain plan provides for a gradual increase in weight.
Step 1
Eat several meals throughout the day for more calorie-consumption opportunities. Katherine Zeratsky, R.D., L.D., a Mayo Clinic nutritionist, recommends five or six meals daily instead of the typical three-meal schedule.
Step 2
Consume snacks between meals and before bed to boost your daily calorie consumption.
Step 3
Eat foods with high amounts of healthy fats, such as avocados, nuts, nut butters and black olives. These foods add calories to your meal while offering nutrients for your general health.
Step 4
Cook your food with olive oil to boost the calorie content. Try sauteing your vegetables or meat in olive oil. Toss carrots, potatoes or sweet potatoes in olive oil before baking, or use olive oil on pasta and breads.
Step 5
Stir in or top your dishes with shredded cheese for extra calories and calcium. Try cheese in soups, casseroles, salads, baked potatoes and on your vegetables.
Step 6
Stir powdered milk into smoothies, beverages and soups for hidden calories. The McKinley Health Center notes that powdered milk provides protein in your diet.
Step 7
Drink healthy, high-calorie beverages as snacks or with your meals. The Mayo Clinic suggests milkshakes with fresh fruit or smoothies with yogurt and fruit. Adding granola to your smoothie adds more calories.
Step 8
Exercise to add size to your frame for additional weight gain. The Mayo Clinic advises that you might experience an increased appetite from exercising, allowing you to comfortably consume more healthy calories.
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