Maintaining healthy body weight is important during your teenage years. You may wish to gain weight to improve your appearance, athletic capabilities or physical health. Regardless of your motivation, the American Dietetic Association recommends eating more nutrient-rich foods rather than processed and refined foods, which provide calories but few nutrients. To determine your healthy weight range, set appropriate goals and gain helpful guidance, discussing your weight concerns with your doctor or dietitian.
Healthy Fats
Fats play an important role in your health. They help your body absorb certain nutrients and promote positive brain function and skin health. Fats are also dense in calories, which is important when you're attempting weight gain. Since saturated and trans fats increase your risk for cholesterol problems and heart disease, the American Dietetic Association recommends healthy fat sources most often, which include olive oil, canola oil, nuts, seeds and avocados. To enhance your wellness and weight-gain goals, incorporate healthy fats into your meals and snacks regularly. Try topping your cereal or yogurt with nuts or ground flaxseed, for example, and adding avocado slices to your sandwiches. Natural peanut and almond butter also provide rich amounts of nutrients and calories.
Complex Carbohydrates
Complex carbohydrates, such as whole grains and starchy vegetables, provide rich amounts of nutrients, fiber and glucose---your body's main energy source. Though refined carbohydrates, such as white bread, potato chips and candy, provide calories, they supply few nutritional benefits. To make sure you stay healthy as you gain weight, choose complex carbohydrates, such as whole grain breads, cereal, pasta, crackers, brown rice and wild rice. Clinical dietitian Elena Blanco-Schumacher suggests a diet containing approximately 70 percent carbohydrates. This means eating more carbohydrates than any other food group at your meals and snacks. Eating a complex carbohydrate as an evening snack, when it won't reduce your appetite for your next meal, may help you gain weight more quickly. Examples of healthy bedtime snacks include a peanut butter and jelly sandwich made with whole grain bread, a bowl of oatmeal topped with yogurt and nuts, whole grain crackers topped with cheese and whole wheat pita bread filled with low-fat chicken or tuna salad.
Dairy Products
Dairy products, such as milk, yogurt and cheese, provide valuable amounts of protein and nutrients, including calcium and vitamin D, which are important for your bone health. Dairy products also easily add nutrients and calories to your diet and promote healthy weight gain. The American Dietetic Association recommends topping dishes such as chili with grated cheese or making hot cereal with milk rather than water. You can also add powdered milk to smoothies, casseroles, soups, mashed potatoes and stews. Low-fat milk and smoothies and milk shakes made with fruit may help you gain weight if you have difficulty eating sufficient amounts of solid foods. Since high-fat dairy products contain unhealthy saturated fat, choose low-fat versions most often. If you don't eat or drink dairy products, soy and other non-dairy equivalents can provide similar benefits.
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