Being underweight can endanger your health and energy. Increasing your daily calorie intake by 500 to 1,000 calories above what you burn can help you put on pounds at a healthy rate. The need to add calories does not mean you can gorge on sweets and fried foods, however. Choose healthy, high-calorie foods to put on healthy muscle and improve your overall health.
Significance
If you are underweight, you may be more vulnerable to illness and infection. Underweight children have trouble hitting growth targets. Underweight elderly are more vulnerable to falls and are less able to perform daily functions. Underweight women may be frail and suffer from infertility. Underweight men and teens may feel self-conscious and weak. Adding calories with healthy foods provides nutrients for energy and improved immunity. Healthy foods also support efforts to build muscle mass, rather than just adding fat to your frame.
Healthy High-calorie Foods
Many foods are both healthy and high in calories. Nuts and seeds contain between 150 and 200 calories per 1/4 cup and offer fiber, magnesium, vitamin D, antioxidants and heart-healthy unsaturated fats. Include 1/2 an avocado on sandwiches and salads to add 150 calories and vitamin K, potassium and monounsaturated fats. Olive oil contains 120 calories per tablespoon and has far less saturated fat than butter or margarine. Low-fat milk and yogurt contains about 100 calories per cup. Use them to prepare soups, hot cereals and casseroles.
Considerations
Along with generous servings at meals, focus on getting extra calories with healthy snacks. Skip the chips and cookies, and opt for trail mix, dried fruit, high-fiber cereal and dense whole-grain breads. When choosing snacks, opt for foods you enjoy eating. You are less likely to stick to a high-calorie diet plan if you do not enjoy your meals.
Healthy Weight Gain Plan
A meal plan with approximately 3,900 calories begins with a breakfast consisting of 1 cup of granola with 1/4 cup nuts and 1/4 cup raisins along with 1 cup fruit-flavored, low-fat yogurt and two slices of dense, whole-grain toast topped with 2 tsp. peanut butter. For lunch, have 2 cups of chili made with lean ground turkey along with 1 cup of brown rice and a large baked sweet potato. For dinner, bake 5 oz. of salmon and enjoy with 2 cups of green salad mixed with 1 tbsp. olive oil, 1 oz. feta cheese and 1 oz. chopped pecans. For your first snack, blend a healthy smoothie using a banana, 1 cup low-fat milk, 1 cup frozen blueberries and 1 tbsp. honey. For your mid-afternoon snack, enjoy 1/2 cup mixed nuts. Before bed, make a healthy peanut butter and jelly sandwich using 2 tbsp. all-natural nut butter, 1 tbsp. all-fruit spread, a sliced banana and whole-wheat bread.
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