If you are 15 to 20 percent below your desired body weight, you are considered underweight, according to the authors of "Krause's Food, Nutrition and Diet Therapy." Being underweight increases your mortality rate. To gain weight, you need to eat 500 to 1,000 extra calories each day. To gain weight, eat small frequent meals, suggests the Ohio State Medical Center. Aim for six meals a day consisting of 500 calories each.
Breakfast
Choosing high calorie foods to eat with breakfast can help you meet your calorie needs for weight gain. Drinking 1 cup of juice or whole milk with your breakfast meal can increase your intake by 120 to 150 calories. A high-calorie breakfast meal idea for weight gain may include 2 cups of whole-grain cereal with 1 cup of whole milk and a large banana. You can also try a high-calorie egg sandwich consisting of two eggs cooked in 1 tsp. of margarine placed on an English muffin with one slice of cheese and three slices of bacon, served with 1 cup of orange juice.
Mid-morning Snack
Calorie dense foods such as nuts and dried fruit make good high calorie snacks for weight gain. A high calorie mid-morning snack for weight gain may include 1/4 cup of mixed nuts with 1/2 cup of raisins with 1 cup of juice. You can also try a milkshake made with 1 cup of whole milk, 1/2 cup of ice cream and 1 tbsp. of peanut butter.
Lunch
Condiments and sauces add calories to food without making you feel too full. For a high calorie lunch try a tuna salad sandwich made with 3 oz. of canned tuna packed in oil and 2 tbsp. of mayonnaise, served on two slices of whole wheat bread. You can even eat salad to help you gain weight. Try a grilled chicken salad served on a bed of greens with 3 tbsp. of regular salad dressing, 1 oz. of crumbled blue cheese, 2 tbsp. of craisins and seven walnut halves.
Mid-afternoon Snack
Whole fat cheeses and nut butters can boost your calorie intake for weight gain. For a high-calorie mid-afternoon snack try 12 saltine crackers with 2 tbsp. of peanut butter or 2 oz. of cheese with 1 cup of whole milk.
Dinner
Dried milk powder is an inexpensive calorie booster you can use to add calories to mashed potatoes, meatloaf and casseroles. It can also be mixed with your milk to boost its calorie content. Each tablespoon of dried milk powder has 33 calories. High calorie meal ideas for dinner may include a 3 oz. serving of meatloaf with gravy, 1 cup of mashed potatoes with margarine and gravy and a 1/2 cup serving of green beans with margarine. Or you can try two chicken legs with 1 cup of rice pilaf and steamed broccoli with cheese sauce as a high-calorie dinner option.
Evening Snacks
High-calorie nutrition supplement drinks, such as Boost and Ensure, can also be used to supplement your diet to help you gain weight. Carnation Instant Breakfast is another high-calorie meal supplement option. Evening snack ideas may include one high-calorie nutrition supplement with 1 oz. of pretzels or two slices of buttered raisin with 2 tsp. of margarine and 1 cup of chocolate milk.
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