If you are underweight and your doctor has suggested you gain weight, you may be wondering whether fatty foods can help. Remember that even if you have a low body mass index, you might not need to gain weight to become healthier. Some people naturally weigh less, and if you are a growing child or adolescent, you might be developing at a different rate than your peers.
Background
To gain weight, you need to eat more calories than you burn, and eating high-calorie foods is a strategy for weight gain. Fat provides 9 calories per 1g compared to 4 calories in 1g of carbohydrate or protein, so fatty foods are higher in calories. You can often eat more calories from high-fat foods than you can from low-fat foods because they are more energy-dense -- that is, they have more calories in a smaller portion.
Healthy Choices
Select foods that are high in healthy polyunsaturated or monounsaturated fats, because the American Heart Association states that these may help you lower your blood cholesterol levels. Avocados, peanuts, olive oil, nuts, seeds and vegetable oils, such as canola or soybean, are high in unsaturated fat and in calories. According to the Linus Pauling Institute Micronutrient Information Center, salmon and flaxseed provide heart-healthy omega-3 fatty acids. Nuts are healthy fatty foods for gaining weight because they also have vitamin E, magnesium and dietary fiber.
Unhealthy Fats
Most fatty foods are high in calories and can help you gain weight, but some fatty foods may cause long-term health consequences. The American Heart Association recommends avoiding foods that are high in saturated fat or trans fats, because these types of fat increase your blood cholesterol levels. Saturated fat is in meats, cheeses, butter, palm oil and coconut oil, while trans fats come from partially hydrogenated oils in fried foods or snack foods, such as cakes, crackers or cookies.
Alternatives
Along with eating fatty foods, other strategies can help you gain weight while maintaining health. MayoClinic.com suggests eating frequent meals and snacks to increase your calorie intake without feeling too full. Smoothies and shakes instead of soda or coffee can provide essential nutrients without caffeine. Also, you can try exercising to build up muscle mass and strength. Being underweight can result from serious health conditions, so talk to your doctor if you are concerned about how your weight and health are linked.
References
- Linus Pauling Institute Micronutrient Information Center: Nuts
- MayoClinic.com: Underweight? See How to Add Pounds Healthfully
- MayoClinic.com: Counting Calories: Get Back to Weight Loss Basics
- American Heart Association: Fats: Know Your Fats
- KidsHealth: Should I Gain Weight?
- Linus Pauling Institute Micronutrient Information Center: Essential Fatty Acids
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