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Healthy Ways of Adding Extra Calories to Meals

When the body burns more calories than it takes in, the result is weight loss. If weight loss is the goal, exercise coupled with a reduced caloric intake works well. Those who are underweight, however, may wish to increase their caloric intake and maintain an active lifestyle. Achieving a healthy weight is accomplished by adding calories to the diet.

  1. Add the Right Fats

    • Gaining weight means building muscle and increasing body fat, the kind of fat the body uses for burning energy. Ideally, the body maintains fat around joints and along bones to protect these areas from damage. The remaining fat is stored for future energy use. By adding the right fats to meals, the body retains enough fat to maintain a healthy weight while allowing the body to use the excess for energy. Use margarines or butters free of trans-fat and low in sodium, but containing polyunsaturated fats. Add these to sauces and to flavor roasted vegetables. Cook with generous amounts of olive oil and canola oil, and use in dressings for salads.

    Increase Dairy Intake

    • Whole milk, cheese and yogurt provide healthy doses of nutrients as well as good fat-producing calories. Include a cup of yogurt topped with granola in your usual breakfast meal. Cheese cubes with crackers for a mid-day snack adds calories and nutrition to the diet. Bump up the lunch calories with shredded cheese and chopped boiled eggs added to salad greens, along with a cup of cottage cheese. Add cheese to baked potatoes for dinner or sliced cheese on sandwiches. Serve an 8-ounce glass of whole milk with every meal.

    Choose Whole Grains

    • Whole grain breads are packed with fiber and carbohydrates, both of which add calories that the body puts to good use. Include one or two slices of buttered whole grain bread with every meal for added calories. Add wheat germ, granola or flax seed to yogurt to increase caloric intake. Choose whole wheat muffins for a late morning snack, preferably those with dried fruits added to them for additional calories and nutrition.

    Focus on Protein

    • Protein is essential to a healthy diet, and for those who need to gain weight, high-protein foods provide calories and add variety to the diet. Chicken, pork, fish and lean red meats are high in protein and calories. Other protein-rich, calorie-dense foods include nuts, peanut butter and hummus. Use nuts as part of an appetizer plate before dinner, along with hummus and veggies. Use peanut butter for Thai sauce in stir fry. Broiled fish served with a lemon butter sauce along with a baked potato topped with cheese and a serving of buttered vegetables provides a well-rounded, calorie-dense meal. Add a salad of greens, shredded cheese and sliced almonds dressed in olive oil and red wine vinegar for a healthy dinner.

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