To gain weight, you must increase your caloric intake. It is best to add calories with healthy foods rather than with empty calories from foods like cookies, chips and candy. Instead, eating a larger quantity of healthier foods will help to put weight on and keep your body healthy.
Whole Grains
The body uses whole grains for energy. Whole grains are high in calories as well as being rich in nutrients. According to the Whole Grain Council, eating whole grains can help reduce the risk of chronic diseases. You can also easily add them to meals to boost your caloric intake. Whole-grain breads, pastas, crackers, oatmeal, bagels, rice and popcorn are all examples of whole grains.
Nuts
Nuts are healthy and high in calories. Add them to meals or eat them as a snack. Nuts contain polyunsaturated fat, which is the healthy fat. Almonds, sunflower seeds, peanuts and cashews all are good options. Raw nuts are healthier than salted nuts. Almond butter is another quick way to add calories to meals. Spread it on crackers, bagels or bread to boost calories.
Fruit
Dried fruit and fruit juices are a healthy way to add calories into the diet. Dried fruit is higher in calories than fresh fruit because of added sugars. You can eat dried fruit plain, with nuts or tossed into salads. Dried bananas, cherries, apricots, pineapple and kiwi are a delicious treat. Instead of drinking sugary drinks, 100 percent fruit juice will boost calories and add nutrients.
Oils
Oils are a quick way to add calories into the daily diet. Use unsaturated fats, like olive oil, when cooking. Use these oils in pastas, vegetables and to dip bread. Top salads and stir fries with olive oil. Olive oil is a monounsaturated fat, which is healthier than saturated fat or trans fat.
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