Trying to gain weight can present as many obstacles for the underweight person as weight loss does for the obese person. You gain weight when you consume more calories each day than your body uses. The best sources of calories come from nutrient-dense foods, not fattening foods. Foods high in fat, salt and sugar content may cause health problems, whereas eating more nutrient-dense foods may improve your health as you gain weight.
Fats
Fattening foods, often referred to as junk food or unhealthy food, got their name because they offer little nutritional value for the calories they contain. These foods may contain a lot of calories and promote weight gain, but they may also have a detrimental impact on your health. The excess sugar in these foods may cause dental caries and the excess fat can lead to high blood pressure, high cholesterol and other cardiovascular problems. To gain weight, try foods containing heart healthy fats such as trans-fat free margarine, avocado, hummus, olives, peanut butter or almond butter.
Nutrient-dense Foods
Nutrient-dense foods allow you to increase your calorie consumption while fueling your body with all the essential nutrients it needs to function at its optimal level. Nutrient-dense foods include whole grain foods, vegetables, fruits, lean protein, low-fat dairy, seeds and nuts. Include nutrient-dense foods in both your meals and your snacks. These foods allow you to gain weight without the detrimental effects of foods that contain unhealthy fats and sugars.
Meal Frequency
People often think that weight gain means eating larger meals. Contrary to this belief, weight gain simply means eating more. Eat healthy meals more frequently throughout the day to allow yourself to consume more calories without feeling overfull or nauseous from eating too much. Eat five to six nutrient-dense meals spaced evenly throughout the day, rather than three larger meals or a lot of fattening foods. Mid-morning and mid-afternoon snacks help boost your calorie intake because they typically do not interfere with your hunger levels at lunch and dinner, according an article in the September 2005 issue of American College of Sports Medicine's "Health and Fitness Journal." Healthy weight gain snacks include low-fat yogurt, sunflower seeds, cereal, whole grain bread with peanut butter, bran muffins, fruit, instant breakfasts or canned nutritional supplements. Adding 250 to 500 calories to your diet each day may help you gain between 0.5 and 1 lb. of healthy weight each week, especially when combined with a sensible strength-training program.
Hiding Calories In Food
Some people trying to gain weight find that eating nutrient-dense foods more frequently throughout the day still does not support weight gain. This may require that you find ways to get hidden calories. Try adding powdered milk to beverages or soups; drinking fruit juices, milk and sports drinks that contain more calories; adding sour cream or grated cheese to sandwiches or soups; or adding ground flaxseed to your salads, cereal or smoothies. These additives allow you to add protein and other nutrients to your foods without making them fattening.
References
- The University of North Texas Dining Services: Wanting to Gain Weight
- MayoClinic.com; Underweight? See How to Add Pounds Healthfully; Katherine Zeratsky, R.D., L.D.; August 2009
- University of Illinouis McKinley Health Center; Gaining Weight the Healthy Way; May 2010
- Net Wellness; Weight Gaining; Jane Korsberg, MS, RD, LD; April 2007
- "ACSM's Health and Fitness Journal"; Bulking Up: Helping Clients Gain Weight Healthfully; Nancy Clark, M.S., R.D., FACSM, FADA; September/October 2005
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