In order to gain weight, you must create a caloric surplus--meaning you eat more calories than you burn. Fats can help you do this because they are the most calorie-dense nutrient, with nine calories per gram versus four calories per gram of protein or carbohydrates. Eating too much of the wrong kind of fats, namely saturated and trans fats, can put you at risk of chronic health conditions, even if you are underweight. Adding foods containing healthy unsaturated fats, however, can help boost the calorie content of your foods and help you put on pounds in a healthy way.
Avocados
Seventy-seven percent of the 227 calories in an avocado come from fat. One whole avocado contains about 21 g of fat, 13.3 g of which is monounsaturated and 2.5 g of which is polyunsaturated. Only 3 g of avocado's fat is the unhealthy saturated variety. Avocados are also a source of vitamin K, folate and potassium. Add avocados to omelets in the morning, to sandwiches at lunchtime or to salads at dinner. Sliced avocado or guacamole made with minced garlic and lime juice can enhance the flavor and calorie content of a turkey burger or grilled chicken tacos as well.
Nuts
Nuts and peanuts contain heart healthy fats and a significant number of calories per serving. Most nuts contain between 160 and 200 calories per ounce with 13 g to 22 g of fat. Brazil nuts contain the most saturated fat, with 5 g per ounce, while most other nuts have 2 g or fewer. The majority of the fat in nuts is heart-healthy monounsaturated or polyunsaturated types. Nuts can easily enhance the calorie content of your meals and the nutritional value as most varieties contain magnesium, manganese, protein, fiber, zinc and phosphorus. Sprinkle walnuts over oatmeal or mix into pancake batter, spread almond or peanut butter on toast, snack on pecans and dried cherries between meals, use crushed hazelnuts and bread crumbs to crust chicken or fish or add pine nuts to pasta dishes and Italian-inspired salads.
Olive Oil
Of the 13.5 g of fat in 1 tbsp. of olive oil, 73 percent is heart-healthy monounsaturated fats. According to the Food and Drug Administration consuming 2 tbsp. of olive oil daily may reduce your risk of heart disease by improving your cholesterol levels. Add 120 calories to meals by tossing 1 tbsp. of olive oil into pasta before adding sauce. Make homemade salad dressing with 1 tbsp. of olive oil, 2 tsp. balsamic vinegar and fresh or dried herbs. Brush olive oil over meats and vegetables before broiling or grilling or use olive oil instead of butter in mashed potatoes. Dip bread into olive oil mixed with dried oregano, thyme and cracked black pepper.
Salmon
Salmon is a source of omega-3 fatty acids, which promote heart health and brain development. A grilled, 5-oz. fillet offers 288 calories with 12 g of fat, only 1.7 g of which is the unhealthy unsaturated variety. Salmon is also a good source of protein to help support muscle growth and function. Choose salmon over white fish such as tilapia, which provides just 180 calories and 5 g of fat per 5-oz. serving, or flounder, with 165 calories and 2 g of fat per 5 oz. Choose salmon as an alternative to ground beef, pork or dark meat poultry, all of which contain higher amounts of unhealthy saturated fat.
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