If you weigh less than the weight recommended for your height and body type, your doctor may suggest gaining weight. Although you may occasionally eat foods that are high in saturated fat and sugar, being underweight does not give you a license to eat junk food all day. Instead, incorporate healthy fats into your diet to help you get up to a healthy weight. Consult your doctor before changing your diet plan.
Add Toppings
To add more calories to your favorite meals, sprinkle things on top. Top your salads, cereal, oatmeal and yogurt with nuts. Nuts are high in unsaturated fat, which will help you gain healthy weight. Experiment with crushed walnuts, sliced almonds and chopped pecans. Blend flaxseeds into yogurt, smoothies, milkshakes and oatmeal to bulk up your meals. Flax is a high-fiber grain that will not only add extra calories to your snack, but also provide omega-3 fatty acids, which may help lower your cholesterol and reduce your risk of heart disease.
Spread It on Thick
Spread your toast with a thick layer of peanut butter instead of butter or margarine. Peanut butter is a high-calorie food that, when eaten in moderation, may help you gain weight without clogging your arteries. Instead of eating plain whole-wheat crackers, spread them with hummus, a tasty ground-chickpea paste that is high in calories and unsaturated fat. Instead of eating plain fruit and veggies, spread them with full-fat yogurt or peanut butter.
Include More Avocado
Avocado may be a vegetable, but it's packed with protein, healthy calories and unsaturated fat. Mash up an avocado to make guacamole, a delicious dip that can be eaten with tortilla chips, carrot sticks or celery sticks, or spread on a sandwich. Slice an avocado on top of your salad, or include it in a breakfast burrito. Scramble two eggs and cheese, then place them on a flour tortilla. Add salsa, avocado, tomatoes and any other veggies you have on hand, then roll up the tortilla for a protein-packed breakfast that will help you gain weight.
Eat Lean Protein With Each Meal
Add lean protein to your meals whenever possible. Lean meats, like turkey, fish and chicken, are an excellent source of lean protein that is lower in saturated fat than red meat. Top your salad with canned tuna or pieces of salmon. Instead of eating plain spaghetti, enjoy spaghetti and homemade turkey meatballs. Dress up your boring deli sandwich with a few slices of fresh-roasted turkey. By adding a source of lean protein to every meal, you'll put on healthy weight without compromising your health.
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