Underweight individuals who seek to add a few healthy pounds to their frame are encouraged to increase their intake of calories. If you have been weighed and found wanting, it can be easy to think that you have the license to eat anything and everything you want. From donuts, cakes, chips and sodas, all the good stuff seem easily accessible if you are underweight. However, while these may be chockfull of calories, these processed junk are empty in nutrition. They do not give you the much-needed vitamins, minerals and other macro and micro nutrients needed for a healthy weight gain. Instead, you should choose foods for weight gain that provide you with the correct nutrition so you don’t compromise your health and wellbeing in the process.
Aside from populating your diet with fruits, vegetables, whole grains, meat, fish and poultry, here’s a list of top foods that will help you gain weight:
1. Whole Grain With Butter
Extra slice or slices of whole grain bread or toast slathered with peanut butter or butter or margarine.
Peanut butter would be the preferred out of the three, as it is higher in protein content and calories. Good for your muscles too.
Old-fashioned oatmeal with fruits and nuts.
Eggs cooked omelette style with melted cheese, meat bits, tomatoes and onions.
4. Baked potatoes
You can rub them with olive oil and add anything else on top. Melted cheese is usually a desired option for some.
5. Baked chicken
You can choose any seasoning you want. If you prefer the KFC style chicken then why not make your own oven-fried chicken.
6. Vegetable Sticks
Vegetable Sticks with the traditional mayonnaise dip
Here’s a quick guide for making vegetable sticks in case you don’t know.
7. Club Chicken Sandwich
With extra slices of cheese and mayonnaise dressing. If you need any help with making these then you can follow the instructions here.
8. Peanut Butter & Jelly Sandwich
Make sure the peanut butter is fresh and not processed. You can also grind your own peanuts at home if you’ve got a grinder. Also make sure the jam is 100% natural whole fruit to get a quality sandwich.
9.Vegetables & Topping
Vegetables sauted in a little butter and topped with olive oil
10. Pasta & Rice
Brown rice or other whole grains like pasta. Any rice or pasta recipe should do. If you don’t want to dirty a lot of dishes then you can surely rely on the one pot pasta.
11.Salad with Avocados
Vegetable salad with avocados, walnuts and fruit with mayonnaise dressing. You can skip the dressing if you like since avocados already have a high fat and caloric contents.
Legumes like black beans, green beans, peas etc. Here’s more information on legumes and how they benefit you.
13.Dried Fruits & Nuts
Dried fruits and trail mixes with walnuts, peanuts and other nuts. You can buy these from your local market but in case you ever want to make dried fruits at home, then here’s a tutorial on how to do that.
14. Apple & Fruit Slices
Most fruits don’t need cutting. Here’s some amazing fast fruit cutting skills for your amusement.
15. Full Fat Milk
Regular full fat milk, not fat-free or skimmed.
16.Crackers ‘n Cheese
Crackers with extra slices of cheese.
You can also try dipping crackers in yogurt or Philadelphia cheese.
Fruit and green smoothies with regular yogurt and whey protein.
Here are five other smoothie recipes.
18. Braised beef
19. Naturally-squeezed fruit juice
This can be the ones bought from the store or the ones you squeeze at home.
Reasonable amounts of chocolates.
Have fun and indulge! Just make sure you don’t eat too much chocolate. 🙂
In conjunction with complete and well-balanced meals comprising an equal mix of protein, healthy fats and carbohydrates, these foods for weight gain eaten at regular intervals throughout the day (five or six meals) will definitely help you gain weight the healthy way.
However, you must also realize that there is always a possibility that you will either overeat or under-eat during your meals and both situations are not good for you. To monitor if you’re giving your body the right amount of calories, use the calorie calculator. This is a very helpful tool to help you monitor how many calories you need to take so you can reach your desired weight. It also provides information on the number of calories certain foods have so you can determine if you are eating sufficiently.
Having a food diary where you list all the foods you’ve taken in a day will also help you in your quest to reach your desired weight. Of course, you must never underestimate the power of a weight lifting program (under proper supervision) to help you add more pounds to your frame faster.