Gaining weight is something that most people try to avoid, but if you are underweight and advised to put on some pounds, choosing healthy foods is the best way to do this. Nutrient-dense foods increase your calorie intake without compromising your health. If you are trying to gain some weight, add extra food gradually to prevent stomach upset and always talk with your doctor before beginning any new diet.
Avocado
An avocado contains many nutrients, including fiber and potassium and contains more calories than other fruits. This makes it a good choice for a weight-gain meal plan. A 1/2 cup of avocado contains 120 calories and 11 g of heart-healthy fats. Try adding sliced avocado to your sandwich or salad or use it to top tacos and chili.
Pasta
Whole grain pasta is relatively high in calories, but offers nutrients at the same time. Pasta is a good source of fiber, complex carbohydrates and B vitamins. One cup of whole-wheat spaghetti contains close to 200 calories. Add marinara sauce and shredded cheese to increase the calorie count of your meal in a healthy way. Pasta is easy and quick to prepare and doesn't cost a lot, but supports healthy weight gain and overall health.
Cheese
Cheese is a good source of fat and calories that will help you gain weight. An ounce of cheddar cheese contains 114 calories and 9 g of fat. It also offers calcium and protein, making it a healthy choice if you are underweight. Add cheese to a sandwich, shred some on top of a salad, mix cheese into pasta sauce or soup and melt it on steamed vegetables. This will increase the calorie count for items you already eat and doesn't require much effort.
Dried Fruit
Dried fruit contains a more concentrated amount of fiber and vitamins A and C than fresh fruit and is also higher in calories. Eleven ounces of dried prunes, apricots and pears contain over 700 calories, making this food choice a healthy way to increase your calorie intake. Add chopped dried fruit to muffin and bread mix, add it to breakfast cereal or oatmeal or toss it into a batch of trail mix.
Peanut Butter
Peanut butter is an inexpensive and versatile food that you can use to gain weight in several ways. Two tablespoons of peanut butter contain nearly 200 calories while being a good source of protein and heart-healthy fats. Spread peanut butter on crackers or apples for a snack, smear it on toast in the morning or use it to make a peanut butter and jelly sandwich before you go to bed.
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