Gaining weight in a healthy way through diet is challenging. Healthy weight gain infers primarily increasing lean muscle with minimal increase in fat. The American Dietetic Association says people choose to gain weight to look better, improve athletic performance or following an illness or hospitalization. It is wise to set a target weight as a goal and to talk to a physician about the diet, especially if gaining weight is for medical reasons, advises MayoClinic.com.
High-Calorie, Low-Fat Meals
Gaining weight begins with increasing caloric intake by eating high-calorie, low-fat meals with nutrient-rich foods such as fruits and vegetables, nuts, seeds, whole-grain cereals, breads and pastas, lean protein and low-fat dairy products, according to MayoClinic.com. Calculate calories by measuring the amount of energy supplied by carbohydrates, proteins and fats, advises the University of Iowa Hospitals and Clinics; carbohydrates and proteins provide 4 calories per gram and fats provide 9 calories per gram. Each meal should have a balance of complex carbohydrates, lean proteins and healthy fats, according to the Diet Channel. Add calories to the daily diet gradually and monitor it by keeping track of calories in foods and by measuring body weight and fat percentage, periodically.
The American Dietetic Association says the secret to weight gain can be made through a healthy diet of nutrient-rich foods from all the food groups, and to steer clear of gimmicks and supplements. Adding concentrated calorie foods, such as honey, nuts, peanuts, soy protein, low-fat cheese and nonfat dry milk to meals can help you gain weight. Examples would be to add nuts, honey and dried fruits to a bowl of oatmeal; low-fat cheese to sandwiches or a bowl of chili; or avocados, nuts and seeds to salads, potatoes and casseroles. Eating calorie-dense snacks, such peanuts, nuts, dried fruit and avocados between meals can help add weight. Calorie-dense, low-fat desserts, such as bran muffins, granola bars and fruit pies with frozen low-fat yogurt, are healthy ways to end each meal.
Eat More Meals
Eat more frequently, with five or six meals small meals per day, advises MayoClinic.com. Each meal could have small portions of various foods. According to the Diet Channel, eating multiple small meals enables the body to use the calories to build lean muscle.
Beverages
Beverages are an important component to a healthy weight gain diet, according to MayoClinic.com. Rather than fill up on diet sodas, teas and coffees that are low in calories with little nutritional value, drink fruit smoothies or milkshakes or soy shakes before or in between meals. Mixing fruit juices in a larger portion can increase calories. The American Dietetic Association recommends you drink fluids before and after meals, but not with them, so there is more room for food. Alcoholic drinks, such as wine, beer and cocktails, can also increase caloric intake, but should be used in moderation.
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