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Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. So much nutrition and diet advice is aimed at losing weight, but if you're too thin, you may be at a loss on how to gain weight.

Instead of trying to gorge yourself with masses of sweet, rich, or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm.

The weight gain equation is pretty simple: consume more calories than you burn. If you have a high metabolism or exercise vigorously, you may be placing yourself at a calorie deficit if don't eat to meet to your need. If you don't have a clue how many calories you burn per day, use an online calorie calculator to figure that out.

Next, build a diet plan that exceeds that value. Adding roughly calories each and every day—ideally with energy-dense foods and snacks—should give you the extra calories you need to increase your weight.

If you want to gain weight , eat smaller, more frequent meals throughout the day and use toppings gravies, chopped nuts, ranch dressing to add calories without bulk.

To get your weight gain strategy started, here are 10 nutritious, high-calorie but still healthy foods to add to your list:. Bread and cereals, in general, are good sources of complex carbohydrates , such as starches and fiber that provide energy for your body.

These are the types of carbs that are metabolized a little more slowly than simple carbs like sugar. Bagels just happen to be extra calorie-dense.

While one slice of white bread has about 70 calories, one small bagel has over calories. Extra-large coffee shop bagels can have well in excess of calories. Top your bagel with some nut butter about calories and fruit spread about 50 calories and you'll have yourself a tasty, energy-packed mid-morning snack that totals — calories.

Keep in mind that peanut butter is just one nut butter to try. You can experiment with other types of nut butter including almond butter or cashew butter. You can also try seed butters such as tahini or sunflower seed butter. Pasta is another calorie-dense source of carbs that provides an ideal base for any number of meals.

Simply add the sauce and you're ready to go. Two cups of cooked spaghetti has almost calories. A cup of bolognese sauce adds no less than calories. Sprinkle two tablespoons of parmesan cheese on top for another 45 calories, and you'll find yourself with no less than calories in one meal.

Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have less volume than their fresh counterparts, so you can eat more in one go without feeling stuffed. For example, one cup of raisins has around calories compared to a full cup of fresh grapes, which has about 60 calories.

Raisins are probably the most popular dried fruit, but you can also try dried berries, apricots , apples, cranberries, and even tropical fruits. Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you.

Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables. Canola oil is a great source of omega-3 alpha-linolenic acid or ALA and monounsaturated fats, making it a terrific, all-purpose cooking oil. Walnut and grape seed oils are lighter in flavor and perfect for dressing salads.

Avocados are rich in monounsaturated fatty acids. plus they have vitamin K , potassium, and fiber. One avocado has more than calories, so it's a good way to add extra calories without sacrificing nutrition.

Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos. You might also want to try adding avocado to your favorite smoothie recipe.

The mild flavor mixes well with ingredients like berries or chocolate. Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts , almonds, walnuts, pecans, cashews, sunflower seeds , flax seeds , and pumpkin seeds are all good for you.

Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream, yogurt, or salads. If you're not keen about snacking on nuts, you can pack in extra calories with nut butter. One tablespoon of peanut butter , for example, has about calories. Make your own granola with any combination of dry whole-grain cereals, nuts, seeds, and dried fruits.

Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day. For more flavor and calories, add dark chocolate chunks or peanut butter chips. By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals.

You can increase both your calories and protein intake with protein bars. Protein is especially important because it is what your body needs to build lean muscle. You can often find high-calorie protein bars in drugstores with a fitness supplements section.

While some people prefer protein shakes to protein bars, the former tends to make you fuller faster since it tends to be extra-rich in whey. Don't make the mistake of using protein bars as a replacement for meals.

You will not get enough calories if you do. Instead, pack them in your purse, desk, or laptop bag so that they are always on hand for a midday snack. Cheese is an excellent addition to a nutrient-dense diet for weight gain.

It is calorically dense, but also offers several nutritional benefits. It is high in Vitamin K2, which helps support cardiovascular health.

It is also a good source of calcium. Cheese is a great addition to a lot of other foods, so it can be added to lots of different food options. It is also delicious as a snack on its own or with whole-grain crackers.

Fatty fish , such as salmon, herring, mackerel, and halibut, are a rich source of Omega-3 fatty acids. These compounds may improve cardiovascular health. Some research suggests omega-3 fatty acids can reduce the risk of some disease, such as Alzheimer's, cancer, dry eye disease, and rheumatoid arthritis.

However, more studies need t be condicted to clarify whether this is true, and to what extent. Not all calories are created equal, and some food choices are more nutritious than others. Some nutrient-dense foods that can help you gain weight include:.

It's important to consume nutrient-dense foods—regardless of your weight status. The U. Department of Agriculture USDA recommends including a variety of nutritious foods in your diet like protein, fruit, vegetables , grains, and dairy products for optimal nutrition.

Food and Drug Administration FDA uses a 2,calorie diet as an example on Nutrition Facts labels. It is not necessarily a recommendation to consume 2, calories.

The number of calories your body needs may vary based on factors like age, sex, and activity level. If you're underweight, you'll typically want to consume an additional calories per day. To do this, you might eat extra meals or increase the size of the meals you usually eat.

You can also increase calories and fats by adding beneficial monounsaturated and polyunsaturated fats such as avocado, nuts, seeds, plant-based oils. If you don't have much of an appetite, you'll probably benefit from nibbling on small calorie-dense snacks throughout the day.

If you're short on time for additional snack prep, you might simply increase the portion sizes of the meals you're already eating. While it may seem like an easy solution to reach for a bag of salty chips or sugary ice cream since these foods contain a significant number of calories, they fall short on nutritional value.

Foods rich in sugar and salt can leave you feeling sluggish and bloated. In addition, consuming these foods regularly and in excess may put you at increased risk of developing cardiovascular disease and type 2 diabetes.

Though processed foods are typically associated with weight gain and obesity, they can also lead to chronic health conditions like inflammatory bowel disease IBD , autoimmune diseases, colorectal cancer, and mood disorders including anxiety and depression.

Instead, get started with a healthy weight-gaining diet by using the following tips to eat more nutritious, nutrient-dense foods. Start your day with a hearty breakfast and have an extra slice or two of whole-grain toast with peanut butter , which is calorie-dense and high in fat and protein.

Two tablespoons of peanut butter have about calories. Opt for natural peanut butter brands over options containing added sugar. Almond butter and other types of nut and seed butters are also healthy choices for gaining weight since they're protein-packed and have plenty of healthy fats.

Whole grains are an important source of dietary fiber. Choose a whole-grain bread that has at least calories per slice. If a bread contains nuts and seeds, it will usually have more calories and healthy fats per serving. We've tried, tested, and reviewed the best whole grain breads.

If you're looking for whole grain breads, explore which option may be best for you. Wash down your nut butter toast with a glass of whole milk for added protein, calcium, and vitamin D. If you don't like cow's milk or choose not to have it, opt for a nut-based milk alternative.

It will contain fewer calories, but should still be fortified with calcium and vitamin D, which are important nutrients while you're gaining weight. Read the Nutrition Facts labels closely to ensure you're consuming real ingredients you can easily pronounce—the fewer ingredients listed, the better.

Sugary sodas may be tempting—and while they're high in calories they've got nothing to add nutrition-wise.

They're loaded with added sugar, which is linked to an elevated risk of chronic disease. When it comes to beverages, choose whole milk or fruit and vegetable juices to boost your daily dose of vitamins and minerals.

Omelets are usually made with two or three eggs, some cheese, and a variety of added ingredients, so they're already energy-dense. Add extra calories by using a little more cheese and an extra egg in your omelet. But save room for some healthy veggies like spinach, peppers, and onions, or maybe some mushrooms and tomatoes.

Cook your omelet with a tablespoon of avocado oil or extra virgin olive oil. This will add extra calories and monounsaturated fat. You can also add a dash of whole milk or half-and-half to the egg mixture for even more calories and added creaminess.

On the side, try a slice of whole-grain bread topped with avocado for a big dose of healthy fat. Avocados are widely known as a superfood since they're loaded with healthy fat and fiber and a great source of protein. They're a great choice for a weight-gaining diet. Take your avocado toast game up a notch with a fried or poached egg for a double dose of protein and additional calories.

Many people don't eat enough fruits and vegetables, and although they're lower in calories, you don't want to give them up since they're also an important part of a balanced diet. Boost your snack-time calorie intake by slathering some almond, peanut, or cashew butter on apple slices.

You'll get plenty of nutrients along with your calories to help you gain weight. Enhance your Greek yogurt with a generous portion of walnuts , almonds or pecans, plus oats or granola and your favorite dried fruit.

Top it off with a spoonful of honey , and you'll have a delicious and healthful snack or dessert. Yogurt has friendly bacteria that help keep your gut healthy, and nuts have beneficial fats and add the calories you need for a weight-gaining diet.

Trail mix is a mixture of nuts, seeds, cereal, and dried fruit. You can buy trail mix in grocery stores or make your own. In fact, you can tack on a few more calories by adding chocolate chips. Keep your trail mix in a plastic bag or container and carry it with you on the go, so you have something to nibble on throughout the day while on your weight-gaining diet.

Protein bars are similar to trail mix, ingredient-wise. You can make your protein bars or purchase any number of bars in any grocery or convenience store.

Check out the Nutrition Facts label to see how many calories you're getting per serving and if it meets the requirements for your weight-gaining diet. Be on the lookout for hidden added sugars , too. Sour cream adds some calcium along with the extra calories needed for healthy weight gain.

You can also add calories with cheese, gravy, full-fat Greek yogurt, or grass-fed butter. Potatoes often get a bad rap because they're high in carbohydrates—but your body uses carbs for energy and potatoes are rich in vitamins, minerals , and fiber.

Amp up the calories by adding sour cream or yogurt—and bonus points for cooking with healthy fats like olive oil. Potatoes are on the starchy side, so they're also higher in calories than green veggies.

While you don't want to give up on Brussels sprouts , broccoli, and kale , you should feel free to load up on potatoes, sweet potatoes, butternut squash , winter squash, and even sweet corn. Creamed soups are higher in calories than clear broth-based soups.

A big bowl of creamed soup and crusty warm bread can make an excellent energy-dense meal on a weight-gaining diet. Boost the nutrition of your creamed soups by including veggies. Do this by choosing cream of broccoli , cream of mushroom, or similar types of cream-based soup.

Green and colorful vegetables like broccoli are packed with vitamins, minerals, and fiber. But, they're also low in calories. Up your energy intake by adding cheese or cheese sauce to your favorite green veggies.

If you don't like cheese sauce, consider roasting your vegetables in olive oil, then tossing them with some seeds for added crunch, fiber, protein, and fat. While fattier cuts of meat are higher in calories, they're also associated with an increased risk for heart disease when consumed in excess.

If you choose to incorporate fatty cuts of red meat into your weight-gaining diet, be sure to do so in moderation. Lean cuts of steak , lean ground beef, or bison are great options that still contain plenty of nutrition for optimal body function.

If you don't eat red meat, you can also get your protein from chicken, pork, fish , and even plant sources like meat substitutes and legumes. Whether you choose lean animal protein or plant-based sources, there are plenty of possibilities to ensure you're getting enough protein while you're on a weight-gaining diet.

Doctors may prescribe medications to help improve appetite for those who need to gain weight, especially those who have a health condition that affects their hunger. These can include some anti-depressants, steroid medications, and cannabis. Another commonly prescribed appetite stimulant is oxandrolone, which is often given to cancer patients to stimulate hunger.

There are also some natural products that claim to be appetite stimulants. A study published in Appetite found that fish oil supplements successfully increased appetite in healthy adults. Additionally, some research shows that zinc supplementation can help regulate appetite in those with zinc deficiencies.

Similarly, a thiamine deficiency can be supplemented with vitamin B-1 to help increase appetite. Medications and other natural products may help facilitate healthy weight gain, but it's best to consult with a health care provider to figure out the best treatment for you.

The best way to healthily gain weight is to consume more calories than you're burning by eating a variety of nutrient-dense healthy foods. Even though processed foods are high in calories, they don't have the health benefits and nutritional value compared to real, whole foods.

Remember, there is no one-size-fits-all definition of a healthy lifestyle, and it's all about what works best for you. If you're concerned that you may be underweight, be sure to consult a healthcare provider.

Fryar CD, Ogden CL. Centers for Disease Control and Prevention. National Center for Health Statistics. Prevalence of Underweight Among Adults Aged 20 Years and Over: United States, — Through — Boutari C, Pappas PD, Mintziori G, et al.

The effect of underweight on female and male reproduction. Kossioni AE. The association of poor oral health parameters with malnutrition in older adults: A review considering the potential implications for cognitive impairment.

Dobner J, Kaser S. Body mass index and the risk of infection - from underweight to obesity. Clin Microbiol Infect. Lim J, Park HS. Relationship between underweight, bone mineral density and skeletal muscle index in premenopausal Korean women. Int J Clin Pract. Borrell LN, Samuel L.

Body mass index categories and mortality risk in US adults: the effect of overweight and obesity on advancing death. Am J Public Health. About Adult BMI. Shmerling RH. Harvard Health Publishing. How useful is the body mass index BMI?

Department of Health and Human Services and U. Department of Agriculture. Ninth Edition. The New Nutrition Facts Label. Food and Drug Administration.

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content in beef may be able to reduce the risk of cardiovascular diseases. Since highly marbled meat like Wagyu and Hanwoo beef does not increase LDL cholesterol, you can add it to your diet list under foods to gain weight Adding potatoes to any dish is a cost-effective way to add more calories to your diet.

Potatoes and other starchy vegetables are rich in carbohydrates and a must for your healthy high calorie foods list. Studies show that the intake of carbohydrate-rich foods along with protein supplements helps build muscle mass When you are in a hurry, just microwave a bowl of rice with some curry.

It adds bulk to your high calorie diet and is quite satiating. It adds bulk to your diet and is quite satiating. Salmon and other oily fishes are good sources of protein, which helps increase muscle mass and aid weight gain.

A study conducted in Korea found that consuming fish with vegetables can help improve muscle mass Consume pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast. Include a salmon or oily fish steak in your lunch or dinner along with hot rice to make it more palatable as all these are foods that make you gain weight.

Protein smoothies are loaded with nutrition and do not contain artificial sweeteners and taste enhancers. You can have them for breakfast, lunch, dinner, or as a pre — or post-workout meal. Studies have found that taking protein supplements with resistance training helps build muscle mass and, thus, gain weight Here are a few quick homemade protein shake ideas :.

Cheese is a calorie-rich milk product that is a staple all over the world in different forms. Cheddar cheese is loaded with protein and calcium The same is true for feta, mozzarella, ricotta, parmesan, and cottage cheese. Thus, having cheese can help you gain lean muscle and strengthen your bones.

Dried fruits like dried coconut and raisins are loaded with calories, carbohydrates, and healthy fats Consume a handful of dried fruits as a pre- or post-workout snack or add them to smoothies and breakfast bowls. Dates are a great satiating and instant energy-giving food.

One pitted date 24 g provides 67 kcal of energy and 18 g of carbs with vitamins and minerals Fresh dates are loaded with simple sugar, which replenishes energy and revitalizes the body Eat dates when you are hungry or as a pre-workout fruit to boost your energy levels during a workout.

You can also include cranberries, blueberries, raspberries and strawberries in your diet as they have several nutrients and phytochemicals.

They can improve your blood sugar levels, cholesterol levels, and blood pressure. Thus, they may help in preventing and managing diabetes Though there is no direct study that suggests berries aid gain weight, they may help you in doing so without increasing metabolic syndrome i X A group of conditions that increase the risk of heart attack, stroke, diabetes, and other heart diseases.

Whole wheat pasta can also help you gain weight. Add some red or white sauce, toss in some veggies and Italian herbs, and you are good to go. Avocado is a rich source of energy. Thus, it helps you gain weight when combined with proper foods.

Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast. You can also make guacamole and have it with your meals. Mangoes are not only delicious and sweet but also high in calories and packed with dietary fiber, fruit sugar, vitamins, and minerals.

They have anticancer, anti-inflammatory, and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes to gain weight Tahini is a sesame seed paste that is popularly used in Mediterranean foods like hummus and baba ganoush.

Scientists have found that sesame seeds are loaded with antioxidants and healthy fats that have antihypertensive i X A property that helps lower blood pressure levels to the standard range, preventing stroke and other diseases. The lignans in sesame seeds also have anti-inflammatory and immunity-strengthening abilities Like full-fat milk, full-fat yogurt is helpful when it comes to weight gain It is loaded with good gut bacteria, calcium, and milk protein that help improve your immunity, strengthen your bones, and offer the benefits of consuming good-quality dairy fat Consume small bowls of yogurt per day.

You can increase the amount if your body can tolerate it. Add it to salad dressings, smoothies, and shakes. Legumes like lentils, beans, and peas are moderate in calories but excellent sources of plant-based protein. This is especially beneficial if you are a vegan or vegetarian.

Apart from helping you build lean muscle mass, legumes also help control blood pressure and cholesterol levels Whole grain cereal bars are high calorie foods that can be enjoyed both before and after a workout. The nuts and cereals found in these bars provide instant energy, and the calories in them help increase weight.

You can also make homemade cereal bars by mixing dry fruits with honey or maple syrup. Have them as a snack or post-workout nutrition. Dark chocolate is a high-calorie bittersweet delight. It is a rich source of antioxidants You can add dark chocolate to your smoothies, homemade protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches.

Get creative and use this ultimate soul-comforting food to gain a few extra pounds. Hummus is made with boiled chickpeas, which are protein-dense and high in fat content. Hummus can be taken as a high-calorie snack for weight gain when combined with baked chips, nachos, or sautéed veggie sticks.

If you are looking for a high-calorie food for weight gain, try chicken thighs instead of the breast. Chicken thighs are loaded with protein, vitamins, and minerals Chicken skin is also naturally high in collagen, which is beneficial for the skin, hair, and nails.

Consume leafy greens and whole grains quinoa or rice along with your chicken thigh meal. Do not go overboard as chicken thighs contain a high amount of saturated fats. Trail mix is a mixture of nuts with seeds with some dehydrated fruits. It is loaded with sugar and makes for a nutritious calorie rich food item for gaining weight.

You can satisfy your sweet craving by having some trail mix.

: Weight gain foods

8 Surprising Foods That Make You Gain Weight	This Weihht important as many other animal Nutritional strategies sources will be richer in Vain unhealthier fats and much lower in the Weight gain foods ofods. Thanks Polyphenols and respiratory health your feedback! Increase energy for seniors piña colada packs a whopping calories and 31 grams of sugar. Salmon and oily fish tick our two main boxes; energy dense and packed full of protein. Breakfast - g oats made with whole milk, 1 scoop of protein powder drizzled with peanut butter. Cautionary Tales of Today's Biggest Scams. Ravi Teja Tadimalla Senior Editor.
Further information	To gain weight safely, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can. Rice can be a staple food for supporting frequent, smaller meals throughout the day. Gaining weight can be difficult, especially if you're following a vegan diet. It is the easiest way to add taste, calories, and a protein boost. Also, try to emphasize energy-dense foods as much as possible. A recent animal study suggests that belly fat may be correlated with increased cancer risk 5. Though there is no direct study that suggests berries aid gain weight, they may help you in doing so without increasing metabolic syndrome i X A group of conditions that increase the risk of heart attack, stroke, diabetes, and other heart diseases.
Healthy Weight-Gain Meal Plan	They have anticancer, anti-inflammatory, and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes to gain weight Was this helpful? snack, and add dinner dessert of 8 oz. In order to gain muscle at a rate that's as fast as possible for you individually, the first dietary changes to consider will be calories and protein. Daily Totals : 2, calories, g protein, g carbohydrates, 46 g fiber, 88 g fat, 2, mg sodium. Coping with Depression and Anxiety.
8 Surprising Foods That Make You Gain Weight	Daily Totals : 2, calories, g protein, g carbohydrates, 46 g fiber, 88 g fat, 2, mg sodium. To make it 2, calories: Omit the peanut butter from the P. snack and omit the rice from dinner. To make it 3, calories: Add an extra Almond-Honey Power Bar to the A. snack, add an extra 2 Tbsp. peanut butter to the P. snack, and add an extra ½ cup brown rice to dinner. Daily Totals: 2, calories, g protein, g carbohydrates, 64 g fiber, 98 g fat, 2, mg sodium. To make it 2, calories : Omit the hard-boiled egg at breakfast, omit the hummus at the A. snack, omit the toast and butter at lunch, and omit the banana and almonds in the P. To make it 3, calories: Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon hummus at A. snack, and add dinner dessert of 8 oz. Daily Totals: 2, calories, g protein, g carbohydrates, 48 g fiber, 94 g fat, 2, mg sodium. To make it 2, calories: Reduce granola to 1 serving and reduce milk to ½ cup at breakfast, and omit hard-boiled egg and Swiss cheese at A. To make it 3, calories: Increase gnocchi to 2 servings at lunch and add 1 graham cracker at P. Daily Totals: 2, calories, 81 g protein, g carbohydrates, 53 g fiber, g fat, 2, mg sodium. To make it 2, calories: Reduce granola to 1 serving and milk to ½ cup at breakfast, omit the buttered toast at lunch and reduce the P. snack to 3 graham crackers. To make it 3, calories: Add 2 additional graham crackers and 2 Tbsp. peanut butter to PM snack, add a second slice of whole-wheat toast with 1 tsp. butter at lunch and add a second serving of beans at dinner. Daily Totals: 2, calories, g protein, g carbohydrates, 60 g fiber, 86 g fat, 1, mg sodium. Meal-Prep Tip: Make the Creamy Avocado and White Bean Wraps tonight, so they're all ready to go for lunch on Days 6 and 7. To make it 2, calories: Omit eggs at breakfast and omit 1 Almond-Honey Power Bar at the A. To make it 3, calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to the P. snack and add a dinner dessert of 1 square of dark chocolate. Daily Totals: 2, calories, g protein, g carbohydrates, 64 g fiber, 91 g fat, 2, mg sodium. Meal-Prep Tip: Refrigerate the last 2 Creamy Avocado and White Bean Wraps to have for lunch on Day 7. To make it 2, calories: Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch. Keep your trail mix in a plastic bag or container and carry it with you on the go, so you have something to nibble on throughout the day while on your weight-gaining diet. Protein bars are similar to trail mix, ingredient-wise. You can make your protein bars or purchase any number of bars in any grocery or convenience store. Check out the Nutrition Facts label to see how many calories you're getting per serving and if it meets the requirements for your weight-gaining diet. Be on the lookout for hidden added sugars , too. Sour cream adds some calcium along with the extra calories needed for healthy weight gain. You can also add calories with cheese, gravy, full-fat Greek yogurt, or grass-fed butter. Potatoes often get a bad rap because they're high in carbohydrates—but your body uses carbs for energy and potatoes are rich in vitamins, minerals , and fiber. Amp up the calories by adding sour cream or yogurt—and bonus points for cooking with healthy fats like olive oil. Potatoes are on the starchy side, so they're also higher in calories than green veggies. While you don't want to give up on Brussels sprouts , broccoli, and kale , you should feel free to load up on potatoes, sweet potatoes, butternut squash , winter squash, and even sweet corn. Creamed soups are higher in calories than clear broth-based soups. A big bowl of creamed soup and crusty warm bread can make an excellent energy-dense meal on a weight-gaining diet. Boost the nutrition of your creamed soups by including veggies. Do this by choosing cream of broccoli , cream of mushroom, or similar types of cream-based soup. Green and colorful vegetables like broccoli are packed with vitamins, minerals, and fiber. But, they're also low in calories. Up your energy intake by adding cheese or cheese sauce to your favorite green veggies. If you don't like cheese sauce, consider roasting your vegetables in olive oil, then tossing them with some seeds for added crunch, fiber, protein, and fat. While fattier cuts of meat are higher in calories, they're also associated with an increased risk for heart disease when consumed in excess. If you choose to incorporate fatty cuts of red meat into your weight-gaining diet, be sure to do so in moderation. Lean cuts of steak , lean ground beef, or bison are great options that still contain plenty of nutrition for optimal body function. If you don't eat red meat, you can also get your protein from chicken, pork, fish , and even plant sources like meat substitutes and legumes. Whether you choose lean animal protein or plant-based sources, there are plenty of possibilities to ensure you're getting enough protein while you're on a weight-gaining diet. Doctors may prescribe medications to help improve appetite for those who need to gain weight, especially those who have a health condition that affects their hunger. These can include some anti-depressants, steroid medications, and cannabis. Another commonly prescribed appetite stimulant is oxandrolone, which is often given to cancer patients to stimulate hunger. There are also some natural products that claim to be appetite stimulants. A study published in Appetite found that fish oil supplements successfully increased appetite in healthy adults. Additionally, some research shows that zinc supplementation can help regulate appetite in those with zinc deficiencies. Similarly, a thiamine deficiency can be supplemented with vitamin B-1 to help increase appetite. Medications and other natural products may help facilitate healthy weight gain, but it's best to consult with a health care provider to figure out the best treatment for you. The best way to healthily gain weight is to consume more calories than you're burning by eating a variety of nutrient-dense healthy foods. Even though processed foods are high in calories, they don't have the health benefits and nutritional value compared to real, whole foods. Remember, there is no one-size-fits-all definition of a healthy lifestyle, and it's all about what works best for you. If you're concerned that you may be underweight, be sure to consult a healthcare provider. Fryar CD, Ogden CL. Centers for Disease Control and Prevention. National Center for Health Statistics. Prevalence of Underweight Among Adults Aged 20 Years and Over: United States, — Through — Boutari C, Pappas PD, Mintziori G, et al. The effect of underweight on female and male reproduction. Kossioni AE. The association of poor oral health parameters with malnutrition in older adults: A review considering the potential implications for cognitive impairment. Dobner J, Kaser S. Body mass index and the risk of infection - from underweight to obesity. Clin Microbiol Infect. Lim J, Park HS. Relationship between underweight, bone mineral density and skeletal muscle index in premenopausal Korean women. Int J Clin Pract. Borrell LN, Samuel L. Body mass index categories and mortality risk in US adults: the effect of overweight and obesity on advancing death. Am J Public Health. About Adult BMI. Shmerling RH. Harvard Health Publishing. How useful is the body mass index BMI? Department of Health and Human Services and U. Department of Agriculture. Ninth Edition. The New Nutrition Facts Label. Food and Drug Administration. Gupta L, Khandelwal D, Dutta D, Kalra S, Lal PR, Gupta Y. The twin white herrings: Salt and sugar. Indian J Endocrinol Metab. Limdi JK. Dietary practices and inflammatory bowel disease. Indian J Gastroenterol. Manzel A, Muller DN, Hafler DA, Erdman SE, Linker RA, Kleinewietfeld M. Curr Allergy Asthma Rep. Fiolet T, Srour B, Sellem L, et al. Consumption of ultra-processed foods and cancer risk: Results from NutriNet-Santé prospective cohort. Firth J, Marx W, Dash S, et al. The effects of dietary improvement on symptoms of depression and anxiety: A meta-analysis of randomized controlled trial s. Psychosom Med. FoodData Central. Peanut butter. Find out more about getting meals at home from GOV. Click here to take our survey. Page last reviewed: 28 March Next review due: 28 March Home Live Well Healthy weight Managing your weight Back to Managing your weight. Healthy ways to gain weight. Being underweight could mean you're missing out on vitamins and minerals. Non-urgent advice: Speak to a GP if:. Information: Find out if you're underweight Body mass index BMI is a measurement that can show you if you're a healthy weight.
13 Tips for Gaining Weight Safely	You can eat avocado in your main meal, sandwiches, and other dishes that are essential for weight gain. Whole eggs are the best option for your dietician for weight gain as they are full of proteins, calcium, and healthy fats. They are muscle building food that is available easily. It is necessary to eat the whole egg, its egg yolk is very beneficial. There are many foods and supplements available that help you to gain weight. But, instead of trying to gorge yourself with masses of sweet or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm. Healthy oils are extremely calorie dense and do not come with the downsides of other unhealthy oils. You can add these oils to salad dressing, as a seasoning base or for cooking. Avocado oil, Extra Virgin Olive oil and Coconut oil are three healthy oils that can help increase your calorie intake. Another method to incorporate healthy oil into your diet is to add one of these oils with a small amount of butter to your morning coffee. Read more about: 10 Health Benefits of Giloy — The Ultimate Immunity Booster. The possibility of gaining weight overnight is one of the biggest hoaxes and myths. A healthy, consistent diet, strength training and a set of different weight gain exercises all play their part in helping you gain weight. Out of this, diet and food have an important role. The following can be maintained for your weight gain diet:. Breakfast: Include food items like whole-grain bread slices with peanut butter and honey; a glass of milkshake; a medium-sized seasonal fruit; milk with chia seeds and oats; poached eggs; avocado toast. Avoid caffeine products like tea or strong coffee. Lunch: You can add food items like chicken pasta made with leafy green vegetables, feta cheese, olive oil, tomato and avocado; egg, cheese and salad wraps; lentil, vegetable and barley soup; chicken and noodle stir fry; a bowl of rice with vegetables and fish; chicken rice with corn; chapati, chicken curry and a bowl of yoghurt. A bowl of chicken soup with corn may also be added. Snacks: Dried fruits have a great potential in helping gain weight. A handful of almonds, cashews or walnuts every day may be a healthy snacking option. Seeds like sunflower seeds can be enjoyed as well. Whole-grain crackers with hummus dip serve as a great snack option. Regular, age-appropriate exercise along with a healthy and calorie-rich diet is the best way to put on weight in a healthy manner. Also Read: How to Get Rid of Love Handles: Effective Strategies Backed by Research. Yes, fruits can be a part of a weight gain diet as they provide natural sugars, vitamins and minerals. High-calorie fruits like bananas, avocados and mangoes can contribute to healthy weight gain. Pairing fruits with other calorie-dense foods can create nutritious and calorie-rich meals. Yes, nuts are beneficial for weight gain as they are calorie-dense and packed with healthy fats, protein and fibre. Incorporating nuts into your diet can provide an easy and nutritious way to increase daily calorie intake. Adding healthy fats to your diet for weight gain can be done by incorporating foods like avocados, nuts, seeds, olive oil, coconut oil and fatty fish into your meals. These sources of healthy fats not only increase calorie intake but also offer numerous health benefits. Yes, dairy products can aid in healthy weight gain. Full-fat dairy options like whole milk, yogurt and cheese are rich in calories, protein and calcium, making them excellent choices for those looking to gain weight in a healthy manner. Yes, including protein-rich foods in a weight gain diet is essential as protein is crucial for muscle development and repair. Foods like lean meats, poultry, fish, eggs, beans, lentils and dairy products are excellent sources of protein. Yes, smoothies can be helpful for weight gain when prepared with calorie-dense ingredients. Incorporating fruits, nuts, seeds, yogurt, milk and protein powders into smoothies can make them nutritious and calorie-rich beverages. Yes, whole grains are good for weight gain as they provide complex carbohydrates, fibre and essential nutrients. Foods like whole-grain bread, pasta, brown rice and quinoa can be excellent additions to a weight gain diet. Yes, you can gain weight healthily with plant-based foods by focusing on calorie-dense options like avocados, nuts, seeds, legumes, whole grains and plant-based protein sources like tofu and tempeh. You can incorporate more calories into your meals for weight gain by adding healthy fats, protein-rich foods and calorie-dense ingredients like nuts, seeds, avocados and dried fruits. Eating frequent, balanced meals and snacks throughout the day can also help increase calorie intake. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty express or implied regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof. Links and product recommendations in the information provided here are advertisements of third-party products available on the website. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes. Table of Contents Toggle How to Gain Weight In A Healthy Manner? Did You Know? source: WHO In , approximately million adults worldwide were underweight. source: WHO In , 1. source: WHO Among U. households with children, source: USDA. Can fruits be a part of a weight gain diet? Are nuts beneficial for weight gain? How can I add healthy fats to my diet for weight gain? Can dairy products aid in healthy weight gain? Is it necessary to include protein-rich foods in a weight gain diet? Can smoothies be helpful for weight gain? Are whole grains good for weight gain? Can I gain weight healthily with plant-based foods? How can I incorporate more calories into my meals for weight gain? It's also important to understand the reason why you're underweight. Being underweight can be defined in a couple of ways. It can mean low weight for a person's height, defined as a body mass index BMI of less than There are many reasons you may not be at your goal weight. Recovering from an illness or losing weight as you age are two examples. It's also common for athletes to want to gain weight as muscle. It is best to see your health care provider if you lost weight unexpectedly. Your provider or a dietitian can help you gain weight in a healthy way. Together, you can create a plan based on your needs. Katherine Zeratsky, R. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. 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This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. What's a good way to gain weight if you're underweight? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Duryea TK, et al. Poor weight gain in children older than two years in resource-abundant countries. Accessed Dec. Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. Houghton Mifflin Harcourt; Raymond JL, et al. Nutrition for weight management. Kindle edition. Elsevier; Underweight nutrition therapy. Nutrition Care Manual. Academy of Nutrition and Dietetics.

Weight gain foods -

One pitted date 24 g provides 67 kcal of energy and 18 g of carbs with vitamins and minerals Fresh dates are loaded with simple sugar, which replenishes energy and revitalizes the body Eat dates when you are hungry or as a pre-workout fruit to boost your energy levels during a workout.

You can also include cranberries, blueberries, raspberries and strawberries in your diet as they have several nutrients and phytochemicals. They can improve your blood sugar levels, cholesterol levels, and blood pressure. Thus, they may help in preventing and managing diabetes Though there is no direct study that suggests berries aid gain weight, they may help you in doing so without increasing metabolic syndrome i X A group of conditions that increase the risk of heart attack, stroke, diabetes, and other heart diseases.

Whole wheat pasta can also help you gain weight. Add some red or white sauce, toss in some veggies and Italian herbs, and you are good to go. Avocado is a rich source of energy. Thus, it helps you gain weight when combined with proper foods. Have an avocado smoothie or sliced avocado on whole wheat bread for breakfast.

You can also make guacamole and have it with your meals. Mangoes are not only delicious and sweet but also high in calories and packed with dietary fiber, fruit sugar, vitamins, and minerals.

They have anticancer, anti-inflammatory, and antioxidant properties and can be added to smoothies, breakfast bowls, and protein shakes to gain weight Tahini is a sesame seed paste that is popularly used in Mediterranean foods like hummus and baba ganoush.

Scientists have found that sesame seeds are loaded with antioxidants and healthy fats that have antihypertensive i X A property that helps lower blood pressure levels to the standard range, preventing stroke and other diseases. The lignans in sesame seeds also have anti-inflammatory and immunity-strengthening abilities Like full-fat milk, full-fat yogurt is helpful when it comes to weight gain It is loaded with good gut bacteria, calcium, and milk protein that help improve your immunity, strengthen your bones, and offer the benefits of consuming good-quality dairy fat Consume small bowls of yogurt per day.

You can increase the amount if your body can tolerate it. Add it to salad dressings, smoothies, and shakes. Legumes like lentils, beans, and peas are moderate in calories but excellent sources of plant-based protein. This is especially beneficial if you are a vegan or vegetarian.

Apart from helping you build lean muscle mass, legumes also help control blood pressure and cholesterol levels Whole grain cereal bars are high calorie foods that can be enjoyed both before and after a workout. The nuts and cereals found in these bars provide instant energy, and the calories in them help increase weight.

You can also make homemade cereal bars by mixing dry fruits with honey or maple syrup. Have them as a snack or post-workout nutrition. Dark chocolate is a high-calorie bittersweet delight. It is a rich source of antioxidants You can add dark chocolate to your smoothies, homemade protein shakes, peanut butter sandwiches, a glass of milk, or biscuit sandwiches.

Get creative and use this ultimate soul-comforting food to gain a few extra pounds. Hummus is made with boiled chickpeas, which are protein-dense and high in fat content. Hummus can be taken as a high-calorie snack for weight gain when combined with baked chips, nachos, or sautéed veggie sticks.

If you are looking for a high-calorie food for weight gain, try chicken thighs instead of the breast. Chicken thighs are loaded with protein, vitamins, and minerals Chicken skin is also naturally high in collagen, which is beneficial for the skin, hair, and nails.

Consume leafy greens and whole grains quinoa or rice along with your chicken thigh meal. Do not go overboard as chicken thighs contain a high amount of saturated fats.

Trail mix is a mixture of nuts with seeds with some dehydrated fruits. It is loaded with sugar and makes for a nutritious calorie rich food item for gaining weight. You can satisfy your sweet craving by having some trail mix. It can also be an excellent pre-workout snack to maintain energy levels.

Olive oil is calorie-dense and primarily made up of triglycerides with a combination of monounsaturated, saturated, and polyunsaturated fatty acids. It is a healthier alternative to regular cooking oils due to its rich composition of healthy fats, particularly monounsaturated fats MUFAs.

Research has shown that an increased intake of MUFAs can contribute to weight gain with significant consumption Health experts recommend a daily olive oil intake of around 30 grams or 2 tablespoons to enjoy its benefits Weight management is fundamentally tied to the balance between calorie intake and expenditure.

Consuming more calories than you burn is known to result in weight gain Therefore, even with healthy fats like olive oil, portion control is essential. If you want to gain some weight, then doing it the healthy way is very important.

From genetics to underlying medical conditions, there are several reasons for being underweight. But, with some effective tips and the right diet, you can achieve a healthy weight.

Click on the infographic below to learn some tips for gaining weight. Save Illustration: StyleCraze Design Team.

Gaining weight may be difficult, but it is not impossible. Incorporating high-calorie foods into your diet is essential for weight gain and bulking.

Opting for high-fat, high-carb, and nutrient-dense options can provide the necessary energy and nutrients for muscle-building and mass gain. Consume the foods mentioned in this list, add resistance training or strength training to your workout routine, and remain stress-free.

You will soon start gaining lean muscle and the right amount of fat. Take care! If you want to consume calories a day, it is advisable to include healthy fats and healthy calorie-laden foods like avocado, clarified butter, and full-fat dairy.

Try avoiding any junk or processed foods. You also may increase intake of fresh fruits and vegetables and go for lean meat as well. You gain about 1 kilo a week for every calories added. Hence, you may need to add calories extra per week to gain 5 kilos in a period of 5 to 6 weeks.

Yes, eggs are a good choice for weight gain. Theoretically, this is how many calories you burn throughout the day, not including if you exercise. You would maintain your current weight if you stuck with this many calories per day.

Depending on how much you exercise, you'll want to take your resting metabolic rate and multiply it by the following numbers to get a more accurate estimate of how many calories you burn on a daily basis.

This is how many calories you need to eat to maintain your current weight if your activity level stays the same. When it comes to gaining weight and building muscle, macronutrients matter. But it's a myth that you have to go all-in on high-protein foods in order to gain muscle.

While protein is vital for repairing the micro-tears that weight lifting and other exercises create in your muscles, carbohydrates and fats continue to serve important functions in your body as you bulk up—so don't neglect them! Here are some foods to focus on for a balance of healthy fats, complex carbohydrates and plenty of protein.

Here's what a healthy weight-gain meal plan looks like at 2, calories. If you're looking for a different calorie level, see the notes at the bottom of each day to see how to bump the calories down to 2, calories, or up even more to 3, calories.

Daily Totals : 2, calories, g protein, g carbohydrates, 46 g fiber, 88 g fat, 2, mg sodium. To make it 2, calories: Omit the peanut butter from the P. snack and omit the rice from dinner. To make it 3, calories: Add an extra Almond-Honey Power Bar to the A. snack, add an extra 2 Tbsp.

peanut butter to the P. snack, and add an extra ½ cup brown rice to dinner. Daily Totals: 2, calories, g protein, g carbohydrates, 64 g fiber, 98 g fat, 2, mg sodium.

To make it 2, calories : Omit the hard-boiled egg at breakfast, omit the hummus at the A. snack, omit the toast and butter at lunch, and omit the banana and almonds in the P. To make it 3, calories: Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon hummus at A.

snack, and add dinner dessert of 8 oz. Daily Totals: 2, calories, g protein, g carbohydrates, 48 g fiber, 94 g fat, 2, mg sodium. To make it 2, calories: Reduce granola to 1 serving and reduce milk to ½ cup at breakfast, and omit hard-boiled egg and Swiss cheese at A.

To make it 3, calories: Increase gnocchi to 2 servings at lunch and add 1 graham cracker at P. Daily Totals: 2, calories, 81 g protein, g carbohydrates, 53 g fiber, g fat, 2, mg sodium. To make it 2, calories: Reduce granola to 1 serving and milk to ½ cup at breakfast, omit the buttered toast at lunch and reduce the P.

snack to 3 graham crackers. To make it 3, calories: Add 2 additional graham crackers and 2 Tbsp. peanut butter to PM snack, add a second slice of whole-wheat toast with 1 tsp.

Top cereals with calorie-dense nut spread, sweetener, or whole nuts and seeds. Most bars average between — calories. As a snack, try combining a cereal bar with other protein sources , such as whole milk Greek yogurt, boiled eggs, cold cuts of meat, or a protein shake.

Try these recipes to make your own homemade cereal bars. Cereal bars offer an affordable, tasty, and nutrient-dense source of calories for portable snacking. High quality dark chocolate provides a ton of antioxidants and health benefits.

Like other high fat foods, dark chocolate has a high calorie density, meaning you can get calories from it without eating much. Each g 3. You can make chocolate desserts , like energy bites, chocolate truffles, or chocolate peanut butter avocado pudding.

Supermarket aisles have many types and qualities of dark chocolate. Check out this guide for expert buying tips on dark chocolate. Dark chocolate is packed with antioxidants and other nutrients. It can be a sweet part of an eating plan for weight gain. Cheese has been a staple food for centuries.

It provides calories and fats. Just 1 oz of cheddar cheese 28 g has calories and 7 g of protein You can find cheese in countless varieties. Check out this list of cheeses and find out which ones suit your palate.

Many cheeses contain cholesterol and saturated fat. Like most high calorie foods, cheeses of all kinds are best consumed in moderation.

Macaroni and cheese is a great dish to combine calories, carbohydrates, and protein. It can serve as a blank canvas for other nutrient-dense additions, such as broccoli or peas. To add extra calories and protein, consider incorporating small amounts of bacon or other meats like pulled pork. Try this mac and cheese recipe that uses 1 cup g of shredded cheddar cheese and provides calories in every serving.

Cheese is a source of protein and is rich in fats. Add it to meals if you need a calorie and flavor boost. Eggs are one of the healthiest muscle-building foods on the planet. They provide a convenient, affordable, and tasty combination of high quality proteins and fats. Each large raw egg weighing 2 oz, with a shell 50 g , has about 74 calories In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

Eggs are versatile and can be cooked in multiple ways , including boiling, poaching, frying, baking, and scrambling.

Omelets are a favorite meal any time of day. You can add meats, veggies, and cheese, then top with sour cream and avocado to contribute nutrients and calories toward your daily goals. Try these recipes for a great egg breakfast or lunch or dinner.

Eggs are one of the best foods for building muscle and can be a part of a weight gain eating plan. Greek yogurt made with whole milk is another portable and convenient snack. Greek yogurt is strained and has a thicker consistency. This makes it great for topping or as a delicious snack on its own.

Greek yogurt has a nutritional profile that includes a well-balanced mix of protein, carbs, and fat. Try whole milk Greek yogurt flavored with fruit for even more calories.

Look for buying tips on the best yogurts here. Greek yogurt made with whole milk is another food that can help you add high quality protein to your diet. Fats and oils are some of the most calorie-dense foods on the planet Simply adding 1 tablespoon of olive oil 15 mL of oil to sauces, salads, and during cooking can quickly add calories One trendier way of consuming fats is having butter coffee or olive oil coffee for breakfast or as a high calorie snack.

You could also try blending up cup of brewed coffee with coconut oil and unsalted butter until it looks like a foamy latte. There is no right or wrong amount of weight to gain in a week. It might be a good idea to speak to a doctor or registered dietitian before you try gaining weight.

They can go over anything you should consider to make your weight gain more effective and safe. But fruit can be a tasty, portable, and nutrient-dense source of carbohydrates that make a great addition to any eating plan for weight gain. Fruit can help increase calories when topped with nut butter that has fats.

The best foods for weight gain deliver both beneficial nutrients and calories, together. Usually, these foods consist of plant or animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk. The foods that make up your weight gain eating plan, however, depend on your personal preferences, cultural foodways, budgetary considerations, and specific weight and health goals.

Think about speaking with a doctor or registered dietitian before you try to gain weight so that the lifestyle changes you make are effective and safe. Lifting weights can help additional calories be used to build muscle instead of going toward storage as fat mass.

Incorporate the foods on this list into meals and meal plans that you enjoy and can stick with over the long term. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. If you're underweight and looking to gain weight, it's very important to do it right.

Learn how to gain weight fast and healthily with these tips. Though fruits may not be what first comes to mind when trying to gain weight, several types may be beneficial in this regard. Here are 11 healthy….

Gaining weight can be difficult, especially if you're following a vegan diet. Here are 11 high-calorie vegan foods that can help you gain weight. For optimal health, it's a good idea to consume a variety of foods that are high in nutrients. Here are 12 of some of the most nutrient-dense foods….

Some believe that all calories are created equal and that the sources of those calories don't matter. Here are 6 reasons why that is completely false. It can. Excess fat in your upper body can make breaking difficult and snoring more likely. Let's look at why and what you can do:. Weight loss after illness from COVID is more common.

But learn why some people might experience weight gain.

The best foods for weight gain usually contain Diabetes management catechins and Weight gain foods protein, fats Weight gain foods oils, complex carbohydrates, Polyphenols and respiratory health fooss products made with gqin milk. What you Wejght eat, however, depends on your specific weight and health goals. For some people, gaining weight or adding muscle can feel as difficult as losing weight is for others. For weight gain, you need to try to take in more calories than you burn throughout the day by eating many frequent, smaller meals. Adding certain foods to your diet can provide extra calories and nutrients, like protein, to make weight gain efforts both safe and effective. Car rental. AARP daily Crossword Ofods. Hotels with AARP discounts. Life Insurance. AARP Dental Insurance Plans. AARP en Español. Close Menu.