Healthy weight gain can be as challenging as healthy weight loss. 3,500 additional calories are needed to gain one pound; thus, adding 500 calories to your daily diet can lead to one gained pound per week. The types of food you consume is also important. The key to gaining weight in a healthy manner, according to the American Dietetic Association, is eating foods that are as dense in nutrients as possible. For best results, seek guidance from a qualified professional.
Consume More Dairy Products
Full-fat dairy products, such as whole milk, cheeses, heavy cream and sour cream, provide significant amounts of calories, protein and nutrients, such as calcium and vitamin D. The Center for Young Women's Health at Children's Hospital Boston recommends topping baked potatoes with full-fat cheese, drinking whole milk in place of skim or low-fat milk and consuming ice cream in place of non-fat frozen yogurt. Since full-fat dairy products contain saturated fat, revert to lower-fat variations once you reach your weight goal. If you are underweight and have high cholesterol or blood pressure, adding low-fat powdered milk to soups, sauces and smoothies and preparing oatmeal and hot cocoa with low-fat milk rather than water can help increase your caloric intake without contributing saturated fat to your diet.
Add Nuts and Seeds
Nuts and seeds are dense in calories and provide valuable amounts of healthy unsaturated fats, protein and fiber. Top whole grain crackers, bread and banana slices with peanut or almond butter for added calories and nutrients. Nuts and seeds also make simple additions to salads, cereal, yogurt, stir-fry dishes and even smoothies---if your food processor blends coarse foods with ease.
For healthy, calorie-rich snacks enjoy mixed nuts, roasted almonds, peanuts, sunflower seeds or pumpkin seeds. Peanut butter cookies, made with whole grain flour, provide nutritious alternatives to commercially-prepared chocolate chip or sandwich-style cookies. Since nuts and seeds are portable and do not require refrigeration, carry them in your purse, briefcase or backpack for convenient on-the-go snacks.
Cook with Healthy Oils
Plant-based oils, such as canola and olive oil, provide healthy fat and nutrients, such as vitamin E. The Center for Young Women's Health at Children's Hospital Boston recommends modifying recipes to incorporate healthy oils as a useful way to promote weight gain. Rather than baking or grilling chicken, vegetables or other foods using non-stick cooking spray, grill or saute your food in oil.
Plant-based oils can also be added to marinades for meat, poultry, fish and tofu. If you prefer steamed vegetables, add olive oil---and vinegar if desired---as a topping. Toss cooked pasta in olive oil before adding marinara sauce and drizzle oil atop baked potatoes for added calories, nutrients and flavor.
Enjoy Bedtime Snacks
Eating calorie-rich snacks before bed can also promote healthy weight gain. If your appetite is reduced, MayoClinic.com recommends adding bedtime snacks, since they are unlikely to interfere with upcoming meals. Examples nutritious, calorie-rich bedtime snacks include peanut butter and jelly sandwiches made with whole grain bread, oatmeal made with reduced-fat or whole milk, cheese and whole grain crackers, yogurt topped with granola and/or nuts and a slice of vegetarian, cheese-topped pizza.
Drink Your Calories
Calorie-dense beverages provide valuable snack options between meals. They can also help increase your caloric intake if you have difficulty consuming appropriate amounts of solid food. Examples of healthy, calorie-containing beverages include instant breakfast shakes or hot cocoa prepared with whole or reduced-fat milk, whole milk, fruit smoothies and fruit juices.
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