If you are trying to gain weight, it is important to realize that since one pound of fat is equal to 3,500 calories, eating anywhere from 250 to 500 more calories each day will result in a weight gain of one-half to one pound per week. Depending on activity level and genetics, this may vary slightly from person to person, but arming yourself with this information will help prevent overeating and too much weight gain.
To gain weight, you will want to either eat smaller meals more frequently or introduce higher calorie foods and beverages into your diet.
Nuts are high in protein, and contain high amounts of the good fats your body needs. The good fats, omega 3s, or essential fatty acids, are designed to help your body burn fat and carry out other processes. Our bodies cannot produce them on their own, which means they must come from food sources. Nuts are high calorie so they are a great way to induce weight gain, and a healthy snack even for those who do not want to gain weight so long as they are enjoyed in moderation.
Cheese is high in fat and calories if it’s made with whole milk. One thing to watch for is the saturated fat, which is okay if your cholesterol is in normal range. If you have issues with high cholesterol, avoid eating high amounts of cheese as part of your weight gain regimen. Since there is a lot of variety in cheeses, you can stock up with your favorites and never get tired of the possibilities. Eat it with crackers, on sandwiches or sprinkled in salad.
Fruit is a good way to gain weight because it is high in natural sugars, which makes it high in carbohydrates. When eaten in large quantities, they can give you quality nutrients and induce weight gain. Dried fruit is an excellent addition to cereal, yogurt, and oatmeal. It can also be eaten by the handful alone as a sweet snack. In addition to dried fruit, you can also try drinking more fruit juices and nectars.
Whole milk is good for you because it provides calcium and vitamin D. Whole milk is often substituted for its counterparts with less fat, because of the potential for weight gain. Whole milk contains roughly 8 grams of fat per 8 ounce glass, so enjoying this with lunch or dinner in place of soda or water is a good way to induce weight gain. The soda has empty calories and no nutrients, while the water will not promote weight gain at all unless you drink too much of it, and that will only be temporary.
University of Nevada Cooperative Extension (PDF File)