How Can I Gain Weight?

Question: How Can I Gain Weight?
I’m trying to gain weight but I’m not sure what foods I should eat. Is it okay to eat more chips, soda and fast food? Can you help me? Chris – About.com User
Answer: You don't have to eat 'junk foods' to gain weight. You can choose healthy, energy-dense foods that will increase your calorie intake without unhealthy ingredients. Here's how to gain weight by eating healthy foods:
Calculate Your Calorie Need

You need to eat more calories every day to gain weight, especially if you are increasing your exercise to build muscle. So the first step is to calculate the number of calories you need with a calorie calculator.

Eat More Often

The next step is to find ways to eat more frequently. You can eat more food by increasing the number of meals you consume or by adding two or three snacks each day. Start with your regular breakfast, lunch and dinner times and add some snacks in between meals. Carry snack foods like granola or trail mix in your purse, bag or backpack so you don't skip your snacks.

Eating Healthier High-Calorie Foods

Another way to increase your calorie intake is to choose foods that are higher in calories. It's not difficult to find high-calorie foods; items like potato chips, soft drinks, tortilla chips, ramen noodles, frozen pizzas, macaroni and cheese mixes and other boxed meal mixes tend to be high in calories, but they're not very nutritious. I know you want to gain weight, but instead of junk foods, choose high-calorie foods that are good for you. Here are some ideas:

Breakfast

Whole grain toast with plenty of peanut butter
Oatmeal topped with granola, dried fruits and nuts
Omelet with cheese and vegetables
Milk or orange juice as beverages
Lunch or Dinner

An extra slice of cheese and some dressing or mayonnaise (made with canola or olive oil) to your sandwich
Salad topped with avocado, nuts and an olive oil dressing
Whole-grain crackers instead of chips
Whole-grain bread dipped into olive oil with garlic
Add powdered milk to a creamed soup
Vegetables such as potatoes and corn
Brown rice or whole-grain pasta
Green and colorful vegetables topped with olive oil
Legumes, such as black beans or pinto beans
Fresh fish, poultry, eggs, or lean meat for protein instead of processed lunch meats and sausage
Snacks

Dried fruits
Apple slices with peanut butter
Nuts and seeds
100% fruit juice
Peanut butter, powdered milk, or protein powder added to a fruit smoothie
Whole-grain crackers with cheese slices
Trail mix or granola
Keep Track

Do you get so busy that you forgot about eating? Keep track of the foods you eat with a food diary or join Calorie Count. By recording what you eat, you may remember to eat more often and you'll know how many calories you consume.