When you need to gain weight, you must eat more calories than you burn. However, this does not give you permission to overdose on ice cream, French fries and snack mixes. Even the underweight are at risk for high cholesterol and blood pressure that can result from too much saturated and trans fats consumption. Focus instead on generous servings of naturally high-calorie foods that offer vitamins, minerals and other nutrients to support good health.
Significance
People need to gain weight for a variety of reasons. If you have had an illness, such as a wasting disease or cancer, a high-calorie, healthy diet can help you regain your strength and restore immunity. Naturally thin women may need to gain weight to restore a regular menstrual cycle and fertility; healthy foods support these goals. If you are an athlete looking to improve performance with more muscle mass, healthy foods are essential to help you reach these goals. Underweight children who fail to meet growth targets benefit from healthy calories to support proper mental and physical development. Older people who are underweight may grow frail and are more susceptible to illness and falls; a healthy diet that provides optimal nutrition can help them gain healthy weight and restore some function and strength.
Types of Food
Healthy foods to include in a weight gain diet include whole grains, healthy proteins and unsaturated fats. Brown rice, 100 percent whole-wheat bread, whole-grain pasta, quinoa and oatmeal offer fiber and B vitamins. Proteins, particularly those low in saturated fat, help you retain lean muscle. Foods such as salmon, eggs, lean ground turkey and chicken breast are good sources. Dairy products, especially low-fat versions, provide calcium, potassium and protein. Although not as high in calories as other foods, most vegetables are still essential to a healthy diet. Choose starchy versions when possible -- think corn, peas and sweet potatoes -- because they tend to have a higher calorie density. Dried fruits concentrate the nutrition of fresh fruit but provide more calories per serving.
Healthy Fats
Adding heart-healthy fats to meals boosts calories without a lot of volume. Peanut butter added to toast, nuts sprinkled on cereal or salads, olive oil tossed with pasta and sesame seeds stirred into stir fry provides you with nutrients and extra calories. One tbsp. of olive oil contains 120 calories, 2 tbsp. of peanut butter contains 200 calories and 1 oz. of mixed nuts contains about 200 calories. Other sources of healthy fat calories include avocados, safflower oil, almond butter and flaxseed oil.
Meals
Eating often is a key strategy for healthy weight gain. Strive for at least three primary meals and three slightly smaller snacks daily. Planning these meals in advance can help you ensure that you hit your necessary calorie targets and make healthy food choices.
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