Diet for Underweight

There are several reasons why people want to gain weight. For men it could be to gain muscle and be in great shape. Some women who may feel they are too thin might opt to be more shapely. Another possibility is that one has had tremendous weight loss from an illness. According to the American Dietetic Association, it can be as difficult for some people to gain weight as it is for some to lose pounds. It takes 3,500 calories to gain one pound.

How Often to Eat

• Eating more frequently can help you gain weight. Don't drink with your meals, instead doing so before or after, so you have more appetite for the meal. Include high-calorie foods in each meal that are also healthy. Starchy vegetables, hearty bean soups, dense whole grain bread with peanut butter and honey, and nuts are high in calories as well as nutritious.

Carbohydrates and Legumes

• When selecting breads and pasta, make sure you choose the ones with the most fiber, made from whole grains. Experiment with quinoa, millet, barley and couscous for something different. When cooking cereal such as oatmeal, add milk instead of water for cooking to add more calories. Legumes such as peas, lentils, black beans and chickpeas are nutritious and high in calories. A bowl of bean soup with bread and butter makes a healthy and high-calorie meal or snack.

Beverages

• Make yourself a protein smoothie with yogurt and fruit. This is a quick snack with many calories. Drink fruit juice, milk and fruit nectars when you are thirsty. Fix yourself a milkshake with ice cream, milk, fruit and dark chocolate sauce, as it is loaded with calories.

Best snack foods

• A combination of pretzels, nuts and dry cereal is great for munching in between meals. A big bagel with cream cheese or a grilled cheese sandwich with ham is high in calories. Nutrition bars are easy to reach for and often high in calories. Tortillas with bean or avocado dip are tasty and high in calories. Cheese with whole grain crackers and a glass of milk makes a tasty and high-calorie snack.

Fruits and Vegetables

• Don't stop eating vegetables and fruit. Try higher-calorie fruits, such as bananas, grapes and watermelon. Don't forget dried fruit, as it is nutritious and high in calories. Vegetables such as potatoes, yams, carrots, beets and winter squash with brown sugar are good additions to any meal.

Foods to Avoid

• Stay healthy even though you're trying to increase calories. Use olive or canola oil instead of butter. Peanut butter is far more nutritious than butter or cream cheese. Add avocado to sandwiches instead of mayonnaise and sour cream. Candy and cookies offer little or no nutrition value even though they are filled with calories. Add healthy oils and grated cheese to potatoes instead of the usual sour cream, butter and bacon.