Gaining weight can be just as challenging as losing weight, especially if you do not want to pack on too much, too fast. To gain 1 lb. per week, you need to consume about 500 extra calories daily, or 3,500 calories over 1 week. Choose whole, not processed, foods that also offer some nutrition, such as vitamins, minerals, dietary fiber and unsaturated fats. Remember, anyone can gain weight eating junk food. Choosing wisely will spare you from increasing your risk of developing chronic conditions such as heart disease.
Nuts and Nut Butters
Nuts and seeds and spreadable butters derived from them are high in calories and heart-healthy unsaturated fats. A 1/4-cup serving of dry roasted almonds provides just over 200 calories and 18 g of fat. Almond butter provides 202 calories and 18 g of fat per 2 tbsp. serving. Walnuts are an excellent vegetarian food source of omega-3 fatty acids. A 1 oz. serving (about 14 halves) provides 185 calories and 18 g of fat. Nuts are very low in saturated fat and do not contain any unhealthy trans fats.
Seeds and Seed Butters
Like nuts, seeds are rich in calories, healthy fats, minerals and dietary fiber. They make a great high-energy (calorie) snack. A 1 oz. serving of whole, roasted and toasted sesame seeds offers about 158 calories and 13 g of fat, and the same amount of roasted sunflower seeds provides 163 calories and 14 g of fat. Two tablespoons of either sesame or sunflower seed butter provides 188 calories and 16 g of fat.
Fruits and Fruit Drinks
The only fruit that is laden with calories and healthy monounsaturated fat is the avocado. One whole avocado (about 200 g), any variety, provides a whopping 322 calories and 29 g of fat. Dried fruit is high in calories also, because the sugar is concentrated. Dates and figs are two examples. A 1/2 cup of either chopped, pitted dates or dried figs offers 250 calories. Both are fiber-rich, and figs are high in calcium and iron. Commercially prepared smoothies made from juice and fruit are vitamin-rich but can be very high in calories from sugar because they are usually juice-based. A small smoothie, on average, weighs in at about 350 calories but is usually high in vitamins and protein, if it is added.
Cereal and Legumes
The highest calorie cereal is ironically one thought to be healthy and low-calorie, granola. Granola can be very high in calories despite the healthful ingredients such as dried fruits, oats, nuts, sugar and oil. One cup of homemade granola, on average, offers nearly 600 calories and 30 g of fat, although it is mostly unsaturated. It's even higher in calories, and saturated fat, if it contains dried coconut. Peanuts are actually legumes and are recommended for weight gain as long as you are not allergic. A 1/4 cup of dry roasted peanuts provides about 214 calories and 18 g of fat. Two tablespoons of peanut butter offers about 188 calories and 16 g of fat.
References
- Nutrition for Foodservice and Culinary Professionals, 6th ed.; Karen Drummond and Lisa Brefere; 2007
- National Nutrient Database for Standard Reference
- World's Healthiest Foods
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