Gaining healthy weight can enhance your wellness in numerous ways. According to the American Dietetic Association, people who are underweight due to illness or extended hospital stays and thin people hoping to improve physical appearance or athletic abilities can add healthy amounts of weight, muscle and bone density without accumulating fat. Eating frequent, small meals can support weight gain if your appetite is reduced. For best results, seek specified guidance from a qualified professional.
Dairy Products
Dairy products provide rich amounts of nutrients, such as calcium and vitamin D, and protein, which the body utilizes for lean tissue growth and repair. To add nutrients and calories to your diet, the American Dietetic Association suggests making oatmeal with milk in place of water and topping chili and other dishes with grated cheese. Dry milk powder can add bulk and nutrients to soups, smoothies, mashed potatoes, casseroles and sauces. When selecting dairy products, opt for low-fat or reduced-fat options often to prevent excessive intake of saturated fat. Modest amounts of saturated fats, or up to 7 percent of your total daily calories, are acceptable, according to the American Heart Association.
Nuts and Seeds
Nuts and seeds provide valuable nutrients, such as vitamin E, potassium and B vitamins. They also provide healthy unsaturated fats. As with other dietary fat sources, nuts and seeds are dense in calories. For this reason, the American Dietetic Association suggests adding nuts and sesame seeds to salads. Nut butters, such as peanut and almond butter, can add nutrients, flavor and calories to sandwiches, crackers, apple and banana slices and smoothies. Ground or chopped nuts make simple additions to baked goods, such as banana bread and muffins. Keep packets of nuts or seeds in your purse, car or workplace for convenient, nutrient-rich snacks.
Dried Fruit and Juices
Dried fruit provides an assortment of nutrients and rich amounts of dietary fiber. Since dried fruits are condensed, you reap more calories from smaller serving amounts when compared to fresh, whole fruits. Though dried fruit should not replace all whole fruit in your diet, the McKinley Health Center at the University of Illinois at Urbana-Champagne suggests dried fruit as useful weight-gaining tools. Top salads, hot cereal and cold cereal with dried fruit, or enjoy dried fruit as a portable, convenient snack between meals. Fruit and vegetable juices also provide rich amounts of nutrients and calories. Drinking calorie-containing beverages in place of water can increase your caloric intake and your weight. Since soft drinks provide rich amounts of calories, yet no nutrients, opt for juices most often.
Avocados and Plant-Based Oils
Avocados and plant-based oils provide rich amounts of healthy fats and calories. Rather than adding calories to your sandwiches with mayonnaise or bacon, which contain saturated fats, add sliced avocado. In addition to healthy fat, avocados provide rich amounts of fiber and antioxidants. To add calories and nutrients to salads, the American Dietetic Association suggests drizzling vegetables with plant-based oil. Healthy plant-based oils include canola oil, extra-virgin olive oil, sunflower oil, safflower oil and vegetable oil. Plant-based oils also provide healthy alternatives to butter, margarine and shortening when cooking or baking.
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