While obesity grabs most of the headlines, being underweight can also put your health in jeopardy. Underweight men and women may suffer from more frequent illnesses and lack energy. Underweight elderly are more susceptible to falls and malnutrition. Underweight children may fail to meet growth targets and be teased by their peers. To gain weight, you need to add calories to your diet in the form of healthy foods. If you add 500 additional calories daily, you can gain 1 lb. per week.
Whole Milk
Whole milk contains 146 calories per cup, versus just 80 calories in a cup of skim milk. To add 500 calories in milk per day, use 1 cup to cook your morning hot cereal and another in a bowl of tomato soup at lunch. Enhance a bedtime glass of whole milk with 1/4 cup of dry milk powder to make a drink with about 210 calories. Other ways to use milk are in high-calorie smoothies blended with fresh fruit and yogurt, in casseroles and over cold cereal.
Granola
Granola contains significantly more calories per serving than flaked cereals, which contain more air and less oil. Commercial varieties may also contain high amounts of sugar. You can easily make your own high-calorie granola at home using healthy ingredients that will still encourage weight gain. In a large bowl mix together 2 cups old-fashioned oats, 1/2 cup wheat germ, 1/4 tsp. salt, 1/3 cup chopped walnuts, 1/3 cup sweetened coconut flakes, 1/4 cup maple syrup and 5 tbsp. canola oil. Pour the mixture onto a parchment-lined baking sheet and bake for about 30 minutes at 275 degrees Fahrenheit. Stir in 1/2 cup golden raisins and bake for another 20 minutes, or until golden brown. This recipe contains more than 150 calories per 1/4 cup serving. Have 1/2 to 1 cup at breakfast or carry bags of it for quick, on-the-go snacking.
Dates
Dates are a sweet, calorie-dense treat that can help you gain weight. In just two medjool dates, you get about 120 calories. Blend dates into smoothies to add natural sweetness. Add chopped dates to cereal or homemade whole-grain muffins. Mix dates, walnuts and honey into plain yogurt for a healthy, high-calorie dessert or snack.
Peanut Butter
Peanut butter contains about 200 calories per 2-tbsp. serving. To get your extra 500 calories per day, have 2 tbsp. spread onto a whole-wheat bagel at breakfast, blend 1 tbsp. into a mid-morning smoothie made with milk and bananas and have 2 tbsp. on graham crackers as an evening snack. Other ways to use peanut butter are to stir it into your morning oatmeal or combine it with soy sauce, rice wine vinegar, chopped garlic and red pepper flakes for a high-calorie Asian peanut sauce to serve with broccoli, chicken and noodles.
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