The secret to consuming high calorie foods to gain weight is to choose calorie dense foods. By simply analyzing your diet, you can incorporate highly dense foods, which contain a higher number of calories per serving, to each meal. You don't want to just add empty calories to your diet. Instead, reach for foods are rich in nutritional value, vitamins and minerals. Consume more calories than you burn, and eat three large meals and three snacks throughout the day to keep your blood sugar steady and the calorie-concentrated foods coming in.
Whole Grains
Whole Grains, pasta, beans, breads, potatoes, rice and cereal are all considered starches and excellent sources of foods to gain weight. Your body needs whole grains for energy; these foods are extra dense and can serve as the base of a healthy and highly caloric meal. Top your pizza or pasta with marinara sauce, olive oil, fresh herbs and shredded cheese. Create sandwiches and bagels using cream cheese, chives and lox or prepare a tuna salad sandwich with slices of avocado and a spread of mayonnaise.
Granola
Creating your very own granola is a sure way to enhance your morning cereal and excite your taste buds. Combine dry cereals, seeds, dried fruits and nuts for a quick and easy snack any time of the day. Granola makes a delectable topping for ice creams, yogurt parfaits, waffles and mixed into tuna salad.
Seeds and Nuts
Rich in polyunsaturated fats, seeds and nuts add healthy fats to any meal or snack. Try creating your own trail mix using almonds, peanuts, sunflower seeds, cashews, Brazil nuts and pumpkin seeds. The options are endless; there is a vast array of nuts and seeds available right in your food store. You can eat this mix on-the-go or sprinkle atop sautéed vegetables, in salads and oatmeal. Nut and seed butters are another easy way to incorporate a dose of healthy fats into your diet. Spread a few tablespoons of almond butter on your bagel or toss peanut butter into your stir-fry to create a pad-Thai dish.
Avocado
Avocados are rich in fiber, potassium and vitamin K, not to mention rich in monounsaturated fats. Each avocado packs in over 200 calories, which makes it a great addition to mashed potatoes, sliced over a salad, sandwich or whipped into a creamy guacamole dip with chips.
Healthy Oils
Opt for healthy, unsaturated fats such as olive, canola and flaxseed oil, which are easy ways to add calories. These oils can add flavor to vegetables, pasta and breads, as well as when cooking and baking. Dress your salads and stir-fries with balsamic vinegar and a few tablespoons of oil or roast starchy vegetables with olive oil and rosemary.
Dried Fruit
Reach for dried apricots, cherries, raisins and tropical fruits for a quick on-the-go snack. These fruits can also be tossed into stir-frys, salads, cereals and baked goods. Many people also enjoy dried fruit atop yogurt and as an appetizer with cheese and crackers.
Fruit Juice
Instead of reaching for sugar-laden sodas and fancy cappuccinos, browse your food store for 100 percent fruit juice to reap the vitamin benefits of each sip. Be sure to read labels on these products, as many manufacturers add sugar in sneaky ways. Enjoy a glass of orange juice in the morning, a cranberry smoothie after lunch and a glass of apple juice mixed with seltzer for an after dinner sweet drink.
References
- "Dr. David Reuben's Quick Weight-Gain Program: Safe, Easy Weight Gain for Every Age and Situation," David Reuben M.D., March 5, 1996
- "Gaining Weight 101-Tips To Gain for The Skinner Guy," Manuel Ortiz Braschi August 1, 2009
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