Women who are too thin may suffer from irregular periods, infertility, weakness, compromised immunity, anemia and social pressures. In a society where a greater number of people are overweight, it can be hard to figure out a healthy, nutritious way to gain weight. Gaining weight requires consuming a greater number of calories than you burn. Obtaining these calories from whole foods, rather than processed junk, is essential to healthy weight gain.
Misconceptions
While an underweight woman needs to take in more calories to gain weight, this does not mean eating loads of ice cream, chips, soda and French fries without health repercussions. These foods lack nutritional value and promote fat gain, rather than a healthy mix of fat and muscle. Even for those who are underweight, too much saturated fat and sugar can increase the risk of developing heart disease and Type 2 diabetes.
Types of Food
To gain weight, a woman who is underweight should choose a higher number of servings from each of the major food groups as defined by the U.S. Department of Agriculture Food Guide Pyramid. The best foods from these groups are those that contain a high calorie density. Choosing dense, whole-grain breads instead of white, fluffy varieties, starchy vegetables over watery types, dried fruits or avocados as opposed to fresh and nuts over egg whites or shrimp for protein can help pad caloric intake.
Strategy
Each meal should consist of a healthy carbohydrate--like produce and whole grains--and a protein low in saturated fats. Grazing between meals fills holes in an underweight woman's nutrition. Snacks such as dairy, unsaturated fats or extra servings of fruits and vegetables help ensure adequate amounts of calcium, vitamin D, antioxidants and calories. Skipping meals is ill-advised as it can lead to weakness and poor nutritional choices at the next meal. Underweight women benefit from a calorie-rich snack before bedtime like a peanut butter sandwich or a fruit smoothie made with soy milk.
Calorie Boosts
Women with light appetites can boost the calorie content of meals without changing existing serving sizes. Milk added to soups, oatmeal, casseroles, scrambled eggs or mashed potatoes increases calorie, calcium and protein intake advises "Today's Dietitian" in January 2008. Calorie-dense, unsaturated fats can also add calories to your diet. Spreading peanut butter on whole-wheat toast or tossing pasta in olive oil before adding tomato sauce adds calories without altering the amount of food eaten. The American Heart Association recommends 25 to 35 percent of daily calories come from dietary fat. Make most of this unsaturated fat, rather than saturated and trans varieties, as they help promote healthy cholesterol levels.
Considerations
Keeping a food journal can help an underweight woman stay on track for weight gain. A food journal helps ensure enough calories are consumed daily and may gauge nutritional deficiencies. In some cases, a nutritional supplement might be necessary to help with weight gain. A woman who is having trouble gaining weight with dietary measures alone should consult a doctor or nutritionist.
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