What Foods Should I Eat to Gain Weight?

Whether recovering from an illness or trying to build lean muscle mass, there are times when it is appropriate to eat a diet high in nutrient-dense calories in order to gain weight. Eating to gain weight doesn't have to be a constant struggle. The key is knowing which foods contain the highest ratio of calories to volume.

Types

All carbohydrates contain four calories per gram of food and all fats contain nine calories per gram of food. Foods high in water and fiber content are lower in calorie density; thus, you should minimize intake of these foods when eating to gain weight.

Meal Planning

Eat three full meals plus a minimum of two hefty snacks each day. Healthy snack choices for gaining weight are full-fat yogurt or cheese, whole-grain bagels, eggs and nuts.

Carbohydrates

Eat to gain weight healthily by choosing whole-grain pastas, breads and cereals over refined carbohydrates and high sugar foods.

Vegetables

Choosing high-calorie, nutrient-dense vegetables like avocados, sweet potatoes, corn and squash makes it easier to gain weight.

Considerations

Add cheese or milk powder to recipes such as casseroles and soups to give them a nutrient and calorie boost.

Resources

• Gaining Weight: A Healthy Plan for Adding Pounds
• Healthy High Calorie Foods To Gain Weight

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