Eat Right
The best foods for weight gain are calorie-dense, meaning they contain a relatively large number of calories with little bulk. Options include granola, nuts, peanut butter, whole-wheat bagels, thick bean soups and dairy products such as cheese. Because dairy and meats are high in saturated fat -- which is linked to heart disease -- you should choose low-fat versions, even though they contain fewer calories. You also need fruits and vegetables for proper nutrition, even though few are rich in calories. Relatively calorie-dense options include bananas, pineapples, potatoes, avocados, beets and corn.
Eat Often
It may seem logical to fill up with large meals, but you'll be able to fit more calories into your day by eating frequent meals and snacks that don't make you uncomfortably stuffed. McKinley Health Center recommends eating five to six times per day for weight gain. For example, eat four reasonably sized meals as well as two snacks between meals.
Top It Off
Toppings add calories to food with little bulk, allowing you to easily consume more calories in meals. Add avocado slices and reduced-fat cheese to sandwiches, sprinkle cracker crumbs or sun-dried tomatoes onto your soup, top salads with a handful of nuts, or add raisins or other dried fruit to your cereal. And rather than drinking water with meals, wash food down with skim milk or 100 percent fruit juice to increase calorie consumption.
Tips
- If you want to take a healthy path to gain fat, eat high amounts of lean meats, fish, fruits, vegetables, seeds, nuts, whole grans and beans.
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