To gain weight, you need to eat more calories than your body burns, usually about an additional 500 to 1,000 calories a day. Choosing more calorie-dense foods can help you meet your high calorie needs for weight gain without making you feel too full. Consult your physician prior to making any dietary adjustments, so she can provide professional guidance on the best way to introduce those adjustments to suit your particular situation.
Nuts
Nuts contain high amounts of fat making them a concentrated source of calories. A 1-oz. serving of nuts, about 1/4 cup, contains 160 to 200 calories. Include nuts as a snack or add to yogurt, hot cereal or salads. In addition to being high in calories, nuts also contain protein and heart-healthy monounsaturated and polyunsaturated fats. Nut butters are also a good source of calories for weight gain. One tbsp. of peanut butter contains 90 calories and 3.5 g of protein.
Dried Fruit
Dried fruit can also help you meet your calorie needs without making you feel too full. A 1/4 cup serving of dried fruit contains about 120 calories. Dried fruit is also a good source of fiber. Like nuts, you can snack on dried fruit in between meals or add it to your cereal and salads to increase your calorie intake.
Fats and Oils
Fats and oils can also increase your calorie intake for weight gain without adding too much bulk to your diet. Adding 1 tbsp. of butter or margarine to your toast, vegetables or potatoes will add 135 calories. One tbsp. of mayonnaise to your sandwiches will also add another 135 calories. Heavy cream can also help you boost your calorie intake. One tbsp. contains 55 calories, and you can add it to your coffee, soup or hot cereal.
Milk
Sometimes, it can be easier for you to drink more calories than eat them. Including milk in your diet will not only help you meet your needs for weight gain, but will also increase your protein, calcium and vitamin D intake. Use whole milk to maximize your calorie intake. A 1-cup serving of whole milk contains 160 calories and 8 g of protein. You can also use dried milk powder to boost the calories in your food. One tbsp. contains 33 calories and 3 g of protein. It can be added to hot cereal, mashed potatoes, soup, pudding and yogurt. You can also add dried milk powder to your milk for extra calories.
Juice
Juice can also help you gain weight by adding calories to your intake. Instead of drinking water to quench your thirst, drink a glass of juice. Each 1-cup serving will add an additional 120 calories to your daily intake.
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