According to the Washington State Department of Social and Health Services, people who are underweight face problems such as low self-esteem, depression and a lack of energy. A women who has a Body Mass Index of 18 or less and a man who has a BMI of 19 or less are considered underweight. Some of the causes of low body weight include high metabolism, lack of nutrition and excessive physical activity. An increase in body weight is possible with regular eating habits and an increase in calorie intake.
Calorie Requirements
According to the Student Nutrition & Body Image Awareness Campaign at the University of California, a person gains one pound by consuming 3,500 extra calories. One of the most important steps toward gaining weight is to consume regular, high-calorie meals at intervals of two to three hours. It is also important to incorporate strength training in the schedule, so that the excess calories form healthy muscles and do not get stored as fat in the body.
Adding Extras
An easy way to boost calorie count in foods is to add additional ingredients that are high in calories and nutrients. For example, adding margarine to toasts, sandwiches and vegetables can improve taste and also increase the calories in the meal. Adding honey, hummus, peanut butter or jam to a bagel or slice of bread makes the meal more nutritious and wholesome. Dried fruits such as apricots and raisins, nuts such as almonds, cashews and walnuts are all dense in calories, healthy fats and nutrients. All these items can be great additions to a bowl of cereal or can be consumed on their own.
High-Calorie Beverages and Desserts
Some high-calorie choices in beverages include hot chocolate, milk with sugar or honey, fruit juices, milkshakes and smoothies. Low-calorie drinks such as unsweetened coffee, tea or diet sodas can reduce appetite and slow the process of weight gain. Moderate consumption of desserts such as ice-cream, cake, pies and custard can speed the process of weight gain. Fruit juice is also high in calories and provides a range of beneficial nutrients.
Choosing Calorie-Dense Foods
Several high-calorie foods contain unhealthy amounts of saturated fats. Some examples are fatty meat, butter, creamy salad dressings, desserts and fried foods. Though such foods contribute to weight gain, you must only consume them in moderation to avoid health problems later on. Whole-grain carbohydrates such as bread, rice and pasta are high in nutrition and calories. Starchy vegetables such as potato, beets, carrots and corn aid weight gain. Olive oil can be added to low-calorie vegetables such as lettuce, broccoli or spinach. Bananas, apples and pineapple are some high-calorie fruits that can help in weight gain.
Foods to Avoid
Some foods provide a feeling of satiety and reduce appetite. Such foods are detrimental to a weight gain plan. Some examples are clear, fat-free soups, sugarless drinks, plain salads and raw or boiled vegetables.
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