Being underweight is a serious health concern that can increase your risk of diabetes, hyperthyroidism, multiple sclerosis and cancer, according to a January 2008 article in "Today's Dietitian." If you need to put on a few pounds to get healthier, it's best to do so slowly and steadily by eating foods that will provide both the calories and the nutrients that you need.
Whole Grains
"Choose healthy carbohydrates such as whole grain cereal, bread or brown rice at each meal or snack," suggests CNN.com's physician nutrition specialist, Dr. Melina Jampolis. While whole grains and related products tend to have high fiber counts, which can keep you full for longer than other foods, they are also relatively high in calories. If you eat more than the suggested serving size, you can also gradually work more calories into your eating plan.
Smoothies
Rather than filling up on water or diet soda, MayoClinic.com registered dietitian Katherine Zeratsky suggests drinking high-calorie smoothies or shakes in between meals or with food. Instead of choosing processed meal replacement drinks, which tend to contain few calories and high amounts of sugar, make your own shakes that feature healthy, nutritious ingredients such as yogurt or milk, nut butters, wheat germ, flaxseed oil and fresh or frozen fruit.
Avocados
Getting enough healthy fats in your diet is an important part of gaining weight safely, and avocados are one especially nutrient-rich source of fat. According to the USDA, a single avocado has more than 320 calories and nearly 29.5 g fat, only 4 g of which is saturated. Like other plant-based foods, avocados are completely cholesterol-free.
Nuts
Using nuts as a garnish is a simple way to add calories to meals and snacks without getting too full. The USDA reports that 1 oz. of almonds, or about 23 whole nuts, has approximately 165 calories and 14 g fat, 1 g of which is saturated. Try sprinkling toasted almonds on cereal, salads or casseroles. If you can manage to add 300 calories daily to your diet with nuts, you'll gain 20 lbs. in just over six months.
Considerations
To gain 1 lb., you must eat an extra 3,500 calories. Jampolis recommends pacing yourself slowly and trying to gain between 1/2 lb. and 1 lb. per week. While it's fine to indulge occasionally in foods that are high in calories and provide little nutritional value, try to focus on nutrient-rich items that will add value to your diet. For personalized dietary advice, consult your doctor.
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