Being underweight can affect both your self-esteem and your health. Body mass index is a way of analyzing your weight in relation to your height. Underweight is defined as having a BMI of 18.5 or below. If your BMI is below 18.5, you may need to gain weight. It takes an extra 500 calories a day to gain about 1 lb. per week. You may need more calories if you are more active. Instead of adding extra calories from junk food, eating healthy high-calorie foods is essential.
Fats
Foods that are high in fats are important if you're underweight, but you need to stick to healthy fats. Saturated fats, found in meat and dairy, are not healthy for the heart and you should limit your intake of these fats. Unsaturated fats, found in olive oil, nuts, seeds and avocados, are heart-healthy and high in calories, making them a healthy choice when you're trying to gain weight. Certain types of fish, like salmon and mackerel, are another healthy source of fat and calories.
Protein
The University of Illinois at Urbana-Champaign recommends choosing high-protein foods like peanut butter, chicken, turkey and pork, which are all calorie-dense. Tofu and beans, which are also rich in protein but not as high in calories, should still be part of a healthy when you're trying to gain weight.
Carbohydrates
Eating enough carbohydrates is essential if you want to gain weight. They provide energy for the body and can also be stored as fat. Carbohydrates are found in foods like rice, bread, pasta, fruits, vegetables and sweets. Fruits are low in calories but full of nutrients. One way to boost your weight-gain efforts is to eat dried fruits, like raisins, which are calorie-dense. Pasta, rice and potatoes can also help you pack on the pounds, especially if you add a little bit of a fat, like olive oil.
Beverages
Sodas are high in calories, but they have no nutritional value and too much sugar. Water hydrates the body but milk and 100 percent fruit juices can also hydrate, while adding calories as well as vitamins and minerals to your diet. Registered Dietitian Katherine Zeratsky from the Mayo Clinic, recommends drinking smoothies made with milk and fruit. You can add some peanut butter or ground flaxseeds into your smoothies for extra calories.
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