How Can I Gain Weight With Healthy Food?

Despite the context of the obesity epidemic, where advice on eating right is generally targeted at losing weight, you might be one of the few people who wish to improve their diet in order to gain weight. According to Hugo Rivera at Bodybuilding.com, if you find it difficult to gain weight no matter how much you eat, you can be defined as a hard-gainer. However, by modifying your diet and choosing the right kinds of food, it is possible to gain weight while following a diet that meets healthy eating criteria, even if you are a hard-gainer.

Step 1

Increase your total energy intake. You will not put on weight unless your intake of calories is greater than the amount you require for expenditure. Gain weight by increasing your daily calorie intake to 24 calories for every pound of body-weight. This amounts to a target of around 3, 200 calories a day if you weigh 130 lbs.

Step 2

Adjust your metabolic fuel ratio. Typically, when trying to gain weight, you should follow a diet that provides protein as 30 percent, carbohydrates as 55 percent and fat as 15 percent of total energy. Alter your diet so that it provides protein as 25 percent, carbohydrates as 50 percent and fat as 25 percent of total energy, if you normally struggle to gain weight. These figures fall within the healthy range recommended in the "Dietary Guidelines For Americans, 2010."

Step 3

Meet your calorie needs with nutritious foods. Foods that are high in calories are readily available, but make your calories count by selecting foods that are high in nutrients as well as energy. Eat more avocados, bananas, olives and nuts. These foods are calorie-dense and also provide a range of vitamins, minerals and good fats.

Step 4

Consume fewer processed protein foods. Cook for yourself more often and obtain protein from fresh meat and fish, such as chicken breast, turkey and tuna, instead of processed versions. This will help you gain weight without consuming excess sodium and solid fats, both of which are related to an increased risk of chronic disease.

Step 5

Reduce your intake of refined grains and simple sugars. Healthy eating advice from the USDA is to consume at least half of your grains as whole grains. Meet your carbohydrate requirements with healthier options like brown rice, oatmeal and whole grain pasta. Replace sugary drinks with skim milk, which will also make a solid contribution to your protein and calcium intake.

Tips and Warnings

Begin a resistance training program. Working out with weights will help you gain weight in the form of lean body-mass instead of fat. Use weight-gain shakes. Shakes and smoothies are a convenient way of meeting your calorie and nutrient requirements. There are many commercially available products, but use a blender and experiment with your own recipes.