Gaining Weight the Healthy Way
For many people, gaining weight or adding pounds can be just as difficult as losing them. Being underweight can be due to fast metabolism, poor appetite, an underlying health condition, or even high levels of activity. Whatever the reason, it is important to focus on eating nutrient-dense whole foods to gain weight in a healthy way.
Here are some of the best foods to include in your diet if you are looking to put on some pounds:
Nuts and Nut Butters
Nuts and nut butters are calorie-dense foods that are high in healthy fats, protein and fiber. Just a handful of nuts or 2 tablespoons of nut butter can provide 100-200 calories. Almonds, walnuts, cashews, pecans and pistachios make for great high-calorie snacks. You can also add them to oatmeal, yogurt, salads or even blend them into smoothies. Nut butters like peanut butter, almond butter and cashew butter are tasty alternatives you can spread on toast, add to shakes or eat with apples and bananas.
Eggs
Eggs are an easy way to incorporate protein and calories into your meals. They contain all 9 essential amino acids making them a complete protein. Eating just 2 eggs provides you with 12 grams of high-quality protein and 140 calories. You can cook them any style - scrambled, fried, poached or as an omelette with veggies and cheese. Hard boil a few eggs to keep on hand for an easy snack on the go.
Avocados
Avocados are a superfood when it comes to gaining weight. They are packed with healthy monounsaturated fats that provide a big boost of calories. In fact, 100 grams of avocado contains 160 calories and 15 grams of fat. They are also filled with fiber, potassium, vitamins E, K and C. Add some slices to a sandwich or mash it into guacamole for an extra calorie kick.
Full-fat Dairy
Dairy products like whole milk, cheese, cottage cheese and yogurt are high in protein and calcium - plus they are loaded with calories. Drinking a glass of whole milk provides nearly 150 calories. A single serving of cheese can offer 100 calories or more. Greek yogurt tops the protein charts with nearly 20 grams per serving. Add full-fat dairy to smoothies, oatmeal or have it along with some fruit for a high-calorie boost.
Healthy Oils
While they are fat free, using healthy oils is an easy way to increase the calories in the foods you cook. Just 1 tablespoon of olive oil contains 120 calories. Coconut oil offers even more at 130 calories per tablespoon. Drizzle them over roasted vegetables, add them to sauces and dressings or use when sautéing proteins. You can also add oil to smoothies or protein shakes for extra calories.
Tofu and Tempeh
For vegetarians and vegans looking to gain weight, tofu and tempeh are great plant-based protein options. Tofu is made from condensed soy milk and both are loaded with nutrients like calcium, manganese, phosphorus and copper. Just half a cup of tofu contains 10 grams of protein and 100 calories. Tempeh packs 15 grams of protein per half cup with a similar amount of calories. Both have a mild flavor that allows them to fit into many recipes.
Bananas
Simple and portable, bananas make the perfect high-calorie fruit. They are filled with resistant starch and have higher natural sugar content than other fruits. One medium banana has around 110 calories and provides vitamin B6, manganese, vitamin C and fiber. They are also known for improving digestion and heart health. Keep some ripe bananas around for smoothies, snacks and even desserts.
Potatoes and Starches
Starchy vegetables like potatoes, sweet potatoes and yams are excellent calorie sources. A medium baked potato provides at least 150 calories, while being rich in fiber, vitamins and minerals. Boiled, mashed or roasted, they complement any meal. Other starchy choices are rice, pasta, corn, peas, butternut squash and beans. Quinoa is also a healthy complex carb full of protein.
Red Meat and Pork
While they should be consumed in moderation, red meats like beef and pork can really help you pack on the protein and calories. A 3-ounce portion of beef packs around 200 calories and 25 grams of protein. Opt for leaner cuts like sirloin or tenderloin and avoid processed varieties like bacon or sausage. Pork is also protein-rich and calorie dense - providing the same amount of protein and calories in a 3-ounce serving.
Salmon and Oily Fish
Salmon, mackerel, sardines and trout are loaded with healthy omega-3 fatty acids. They are an abundant source of protein while being high in calories. Just half a fillet of salmon gives you over 200 calories and at least 20 grams of muscle-building protein. These oily fish are also excellent sources of vitamins A, D, B, calcium, iron, potassium and selenium.
Dried Fruit
Dried fruits like dates, raisins, prunes, figs and apricots are concentrated sources of calories and carbohydrates. Because they are low in water, their calorie counts are significantly higher than fresh fruit. Add them to trail mixes, cereals, salads or even desserts for a sweet calorie kick. Stick to unsweetened varieties without added sugars.
Smoothies
Smoothies are a great way to increase your calorie and nutrient intake, especially if you have a poor appetite. Blend milk, yogurt, cottage cheese, nut butters, oats, chia seeds, whey powder or tofu into your favorite fruits. Use coconut milk or avocado for plant-based smoothies. Adding healthy fats like olive oil or flaxseed can also boost calories. Smoothies provide an easy way to consume 500-1000 calories or more.
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