Food for Gaining Weight

For some, gaining weight may be necessary to become healthier, whether it means increasing the body mass index or eating more nutritious foods. Being underweight is in some ways as unhealthy as being overweight, so it is important to be within a designated weight ratio to body height and size. Complications of being too thin include undernourishment, slow recovery during illness or after surgical procedures, and lack of energy.

Frequency of Meals

• To gain weight in a healthy manner, you should eat at least five times a day. Foods that are high in calories are most beneficial to eat, but limit sugar, fat and sodium. Eating fast food is high in calories; however, fat, sodium and cholesterol levels make it an unhealthy way to gain weight.

  Foods that are high in starch are beneficial, including rice, potato, pasta and some vegetables like carrots or pumpkin. Bread with peanut butter, margarine or avocado are all ideal choices of food for gaining weight.

  Aim to eat 1,000 calories over your daily recommended amount to put on approximately one pound per week.

Protein

• One of the most important food choices for gaining weight is protein. Protein is necessary for muscle repair, to boost the immune system and to provide nutrition for healthy skin, nails and hair.

  Quality sources of protein include nuts, milk, cheese, yogurt and eggs. Eating protein during each meal or snack will help you eat more calories each day. Protein also provides energy.

Foods to Avoid

• Avoid alcohol, caffeine and smoking, so you can maintain a nutritious balance from the foods you are eating.

  You can snack until two hours before bedtime; the stomach needs time to digest before sleeping. Weightlifting two or three times a week will help keep weight on and increase your muscle mass.