You can be underweight for a variety of reasons, including heavy activity, rapid growth or a high metabolism. Regardless, being underweight can result in poor bone health, and it can impact fertility. While gaining weight for an underweight individual is not always easy, it can be done in a healthy and gradual manner if you adhere to some simple dietary guidelines.
Full-Fat Dairy
Swapping lean and low-fat dairy products for their higher-fat counterparts is one simple way to increase your caloric intake. Trade skim milk for whole milk, and low-fat yogurt and cheese for full-fat varieties. Add a slice of full-fat cheese to your hamburger or sandwich, and serve whole milk with your meals. Add cheese freely to baked potatoes and vegetable dishes.
Cooking
The Center for Young Women's Health recommends using healthful oils such as olive and canola oil when cooking vegetables and main dishes. It also recommends adding sources of healthful fats such as almonds to salads and trail mix. Adding a serving of sour cream to baked potatoes is another easy way to add calories in a weight-gaining diet.
Snacks
Incorporating more calorie-dense snacks into your diet can be helpful when trying to gain weight. Foods that are dense in calories include nuts and nut butters, cheese, dried fruits and avocados. MayoClinic.com recommends having a snack before bedtime, such as a peanut butter and jelly sandwich or a wrap with meat and avocado.
Sweets
Eating sweets on occasion is permissible when trying to gain weight, but it is important to pick sugary treats that will also provide nutrients. Bran muffins, full-fat yogurt, fruit-filled pies and granola bars are all calorie-dense sweets that are appropriate for a weight-gaining diet.
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