If you are underweight, gaining pounds can help improve your health, energy and appearance. Putting on fat alone will not help you achieve these goals. Instead of padding your diet and your waistline with junk foods that may contain too much unhealthy fat, sodium and sugar, choose whole, natural foods that provide you with calories and nutrients.
Peanut Butter
Peanut butter contains about 190 calories per 2-tbsp. serving. Look for natural versions, which contain no trans fats or hydrogenated oils and added sugars. Stir 1 to 2 tbsp. of peanut butter into your morning oatmeal; have a peanut butter sandwich on whole wheat as a snack for 400 calories; add peanut butter to banana smoothies; or use peanut butter mixed with garlic, rice wine vinegar and soy sauce to make an Asian-inspired sauce for pasta.
Beans
Dried beans and peas are a source of protein and fiber. Beans are low in fat, with no unhealthy saturated fat. One cup of a canned version contains between 250 and 275 calories. Mash black, white or garbanzo beans into a dip mixed with olive oil and tahini, also known as sesame paste, to add to sandwiches, salads or eat as a dip with baked pita chips or whole grain crackers. One cup of home-prepared hummus, made with any of the beans, contains over 400 calories. Add canned beans to soups, chili, salads or have as a side dish instead of watery vegetables such as cauliflower or eggplant.
Dairy
Milk and other dairy products provide you with calcium, vitamin D and protein. Drink low-fat milk instead of no-calorie or empty calorie drinks between meals to consume about 100 calories per 8 oz. glass. You can use milk to cook hot cereal and soup, in lieu of calorie-free water. Some health providers recommend whole milk, which offers 150-calories per 8-oz. to boost calorie intake. Mix 1 ½ cups of plain, low-fat yogurt with ½ cup of low-sugar granola for a nutritious 360-calorie snack -- depending on the brands chosen. Add cheese to foods to boost their calorie content. For example, top baked potatoes with low-fat cheddar or add part-skim ricotta to pasta with marinara.
Fruits and Vegetables
Many watery and fibrous fruits and vegetables, such as berries and greens, are low in calories. While you still want to consume these foods to for their essential nutrients, focus on more calorie-dense versions whenever possible. Starchy vegetables, such as sweet potatoes and corn, provide essential nutrients and a greater number of calories than watery versions. Avocados count toward your daily fruit and vegetable servings with 300 calories per fruit. Dates and other no-sugar-added dried fruits are calorie-dense snacking options, with fiber and concentrated nutrition. In two Medjool dates, you get about 120 calories -- more than you consume in one whole apple, peach or orange.
Member Comments