If you are trying to gain weight by eating high calorie foods, it is important to choose foods that are not only calorie-dense, but also nutrient-rich. These are foods that provide a good source of nutrients and will help you put on weight in a healthier way as opposed to eating high calorie foods that are nutrient-poor, such as chips, candy, cookies, cakes, sweet breads, processed meats and fried foods. You will need to consume an extra 500 calories each day, in addition to your normal calorie requirements, to gain 1 lb. per week. Seek the advice of a doctor or dietitian if you are trying to gain weight due to a medical condition.
Oils
Oils are rich in calories and provide a good source of unsaturated fats, which are healthier than using saturated fats, such as butter. In addition, olive oil and canola oil contain a heart healthy type of unsaturated fat called monounsaturated fat. Olive oil can be added to just about any meal, such as salad and pasta dishes; and combined with balsamic vinegar to make a delicious dip for bread. Canola oil is a good oil for cooking and sautéing; and it can be used in batters to make pancakes, waffles and muffins.
Nuts
Nuts and nut butters, such as peanut butter and almond butter, meet the guidelines of being both high-calorie and nutritious. Try snacking on nuts throughout the day or adding them to salads, pasta dishes, cereals, yogurt and cottage cheese. Combine nuts with dry cereal and dried fruits for a high-calorie snack. You can make your meals or snacks energy rich adding peanut butter or almond butter. Try this in cereals, yogurt, cottage cheese and smoothies.
Avocado
Even though avocados are classified as a fruit, they contain a significant amounts of calories and heart healthy fats, which are not typical qualities of fruits. Avocados are versatile and can be added to eggs, sandwiches, soups, burritos, tacos, pasta dishes and salads. Mashed avocados are a tasty addition to toast, sandwiches and wraps. Guacamole is great as a dip or spread on sandwiches.
Oatmeal
Oatmeal is both energy and nutrient dense when prepared with milk or almond milk and mixed with dried fruits and nuts. Other ways to add calories are to add mashed bananas, peanut butter or to add an egg while you are preparing the oatmeal.
Yogurt
Whole yogurt, not low-fat or fat-free, is a healthy, high-calorie food. Increase the calories by adding nuts and dried fruit, or mixing in fresh fruit and peanut butter.
Eggs
Eggs are rich in calories and protein and a good food to add to a weight gain menu. Eggs can be added to hot cereals, pancake and waffle batters. Make a high calorie breakfast by making scrambled eggs with cheese or an omelet with cheese. Hard boiled eggs are convenient and make a healthy snack. Also add hard boiled eggs to salad and pasta.
References
- Nutrition and Diet Therapy, 10th Edition; Ruth A. Roth and Carolyn E. Townsend; 2010
- Mayo Clinic; Nutrition and Healthy Eating; 2009
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