While most people are trying to lose weight, some individuals have a hard time gaining weight. For some, it is hard to eat enough food in a day to meet calorie needs. Extra snacks and six small meals may be the best way to sneak in calories, particularly if loss of appetite is an issue.
Nuts, Nut Butter and Seeds
Nuts provide healthy fat, fiber and protein. One ounce of almonds, peanuts, cashews, or mixed nuts provides around 200 extra calories. Two tablespoons of peanut butter will also provide 200 calories. Try a peanut butter and banana sandwich on whole-grain bread as an evening snack to help increase calorie intake. Include sunflower seeds and pumpkin seeds in nut mixes to help increase calories.
Dried Fruits
Drying fruit removes the moisture and makes the end product more calorie- and nutrient-dense. Just 1/4 cup of dried fruit provides 60 to 90 calories. Try a mix of your favorites as a snack several times a day, with fruits such as raisins, cranberries, apples, blueberries, apricots, cherries and pears. Mix with nuts to increase calorie intake even more.
Drink Fruit Juice
Fruit juice can provide extra calories throughout the day. Orange, pineapple, grape and cranberry juices are good choices and provide more than just calories. Mix in smoothies with dairy products and fruit to add even more calories.
Dairy and Meats
Eat cheese, yogurt and milk at least three times a day. Eating beef, chicken and fish can add calories at meals. It may be tempting to eat higher fat foods, but these can lead to high cholesterol and heart disease even in slim individuals.
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