To make it 2, calories: Reduce granola to 1 serving and milk to ½ cup at breakfast, omit the buttered toast at lunch and reduce the P. snack to 3 graham crackers.

To make it 3, calories: Add 2 additional graham crackers and 2 Tbsp. peanut butter to PM snack, add a second slice of whole-wheat toast with 1 tsp. butter at lunch and add a second serving of beans at dinner. Daily Totals: 2, calories, g protein, g carbohydrates, 60 g fiber, 86 g fat, 1, mg sodium.

Meal-Prep Tip: Make the Creamy Avocado and White Bean Wraps tonight, so they're all ready to go for lunch on Days 6 and 7. To make it 2, calories: Omit eggs at breakfast and omit 1 Almond-Honey Power Bar at the A.

To make it 3, calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to the P. snack and add a dinner dessert of 1 square of dark chocolate. Daily Totals: 2, calories, g protein, g carbohydrates, 64 g fiber, 91 g fat, 2, mg sodium.

Meal-Prep Tip: Refrigerate the last 2 Creamy Avocado and White Bean Wraps to have for lunch on Day 7. To make it 2, calories: Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch.

To make it 3, calories: Add 2 Tbsp. snack and add 1½ cups Easy Brown Rice at dinner. Daily Totals: 2, calories, g protein, g carbohydrates, 54 g fiber, g fat, 2, mg sodium.

To make it 2, calories: Reduce to 1 wrap at lunch and omit rice at dinner. To make it 3, calories: Add a small pear and another Almond-Honey Power Bar at the P. snack and add an extra cup of rice at dinner. Use limited data to select advertising.

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If your BMI is less than Your doctor may put you on a weight gain program if you are underweight. However, this is not permission to go crazy with junk food.

Healthy weight gain requires a balanced approach, just like a weight loss program. Eating junk food may result in weight gain. However, it will not satisfy the nutrition your body needs. For healthy weight gain, the following tips can help:.

Before beginning a weight gain program, talk to your doctor. Being underweight may be due to an underlying health problem. Your doctor will be able to help you track your progress.

They will make sure that healthy changes are taking place. People who are underweight typically are not getting enough calories to fuel their bodies. Often, they are also suffering from malnutrition. Malnutrition means you are not taking in enough vitamins and minerals from your food.

Some underweight people are physically healthy. Low body weight can be due to a variety of health conditions, including:.

National Heart, Lung, and Blood Institute: Calculate Your Body Mass Index. National Institutes of Health, MedlinePlus: Body Weight. Last Updated: June 2, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Changing your diet to include nutrient-rich foods is a healthier option and can reduce your risk for chronic diseases.

Adopting healthy habits allows you to take charge of both your physical and mental health, as well as positively…. Anemia is the most common blood disorder in the U.

It affects your red blood cells and hemoglobin. Visit The Symptom Checker. Read More. Changing Your Diet: Choosing Nutrient-rich Foods.

Nutrition: Tips for Improving Your Health. Nutrition: How to Make Healthier Food Choices. Nutrition: Keeping a Food Diary. Nutrition for Weight Loss: What You Need to Know About Fad Diets.

The Truth About Energy Drinks. Overeating in Children and Teens. Path to improved wellness Fat has a bad reputation for causing people to be overweight and develop obesity.

For healthy weight gain, the following tips can help: Add healthy calories. You can increase calories by adding nut or seed toppings, cheese, and healthy side dishes. Try almonds, sunflower seeds, fruit, or whole-grain, wheat toast.

Go nutrient dense. Instead of eating empty calories and junk food, eat foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle.

Also, choose nutritious carbohydrates, such as brown rice and other whole grains. Snack away. Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Examples include nuts and avocados.

Eat mini meals. Consider eating smaller meals throughout the day to increase your calorie intake. Bulk up. While too much aerobic exercise will burn calories and work against your weight goal, strength training can help.

This includes weightlifting or yoga. You gain weight by building muscle. Things to consider People who are underweight typically are not getting enough calories to fuel their bodies.

Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Duryea TK, et al. Poor weight gain in children older than two years in resource-abundant countries. Accessed Dec. Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.

Houghton Mifflin Harcourt; Raymond JL, et al. Nutrition for weight management. Kindle edition. Elsevier; Underweight nutrition therapy. Nutrition Care Manual. Academy of Nutrition and Dietetics. Healthy weight gain. About adult BMI. Centers for Disease Control and Prevention.

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Add calories to the meals you make. When you are preparing food, think of some creative ways to bump up the calorie count. Could your sandwich use a slice of cheese? How about poaching an egg in your reheated soup? Drizzle olive oil on your vegetables, or sprinkle seeds, nuts, or cheese on your salad.

Claudia Carberry, RD, MS Master's Degree, Nutrition, University of Tennessee Knoxville. Stock up on high-fat snacks. Fat is an essential part of your diet, and eating it can be a healthy way to regulate your weight.

Go to source Eat nuts, seeds, and seed and nut butters. Try cheese and crackers, or dried fruit and full-fat yogurt. Hummus is great on bread or vegetables, and with plenty of tahini and olive oil it can help you up your calories.

Olives and cheese are great when you want something really savory. Carry nut-bars to fill your cravings when you're out and about. Drink milk and other high-calorie beverages. Drinking water is good for you, but it can blunt your appetite.

If you find yourself filling up on liquids during meals, try to make those liquids count. Drink milk, smoothies , and shakes. Plant-based milks like coconut milk and peanut milk are fattening and delicious.

Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins. Drink water and low-calorie beverages after you have eaten.

Get your proteins. Protein is essential for weight gain. Red meat can help you gain weight, especially if you are working on building muscle. Salmon is high in calories and healthy fats. Yogurt is high in protein. Keep canned sardines and tuna in your pantry.

Beans are a great source of proteins and of starch. If you are struggling to include enough protein, you can use a supplement such as whey protein. Eat vegetables and fruits with some heft. Instead of filling up on celery and other watery vegetables, eat vegetables with some calories.

Avocados have healthy fat and are a versatile ingredient. Starchy vegetables like potatoes , sweet potatoes , squash, and corn can help you gain weight as well. Go to source Fruits like bananas , blueberries , grapes, and mangoes can give you calories and fiber.

Get whole grain bread. Whole-grain bread, kinds of pasta, and crackers have more nutrients and more calories than processed grains. Enjoy your bread with butter, olive oil, peanut butter, avocado, or a drizzle of tahini and honey.

Go to source. Have some dessert. While you shouldn't rely on sugary food, the occasional sweet snack is fine. Don't worry about occasionally indulging in cake or ice cream.

If you crave dessert every night, try for small portions and healthier options: dark chocolate, whole fat yogurt with fruit and granola, trail mix, granola bars, or whole grain pastries. Eat more meals. If you are underweight, you may fill up quickly. To remedy this, eat more meals. Try to fit smaller meals into your day, rather than relying on three.

Eat snacks in between. Eating before sleeping can help you gain weight. Part 2. Build your muscles with strength training. Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches , lunges , and squats.

Lift weights , exercise with kettlebells and medicine balls, or use tubes. Sign up for a Pilates class. Take a class or watch an exercise video before embarking on a new form of exercise. Remember, stop if you are in pain.

If something hurts, you are at risk of injury. Get aerobic exercise. Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine.

Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day.

If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises. Eat before and after your workout. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.

If you have eaten a large meal, wait three to four hours before you exercise. Good post-exercise snacks might include peanut butter sandwiches, yogurt, and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.

See a personal trainer. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines that can help you add weight.

Check at a local gym for a trainer. Many times you can see a trainer there and they may even offer a discounted consult for your first visit.

Talk to your trainer about your weight and goals. Tell them you're interested in healthy weight gain. Part 3. Gain weight slowly. Quick weight gain is neither healthy nor practical. If you are eating so much you feel uncomfortable, you might be doing other harm to your body.

Avoid binging: stop eating when you feel full. If you're worried you didn't eat enough, make it up with a small snack later. You can realistically gain 1 to 2 pounds 0.

You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. Skip junk food. While increasing your calorie intake would be a lot easier if you just ate fast food every meal, your health would suffer in every other way.

Instead, focus on preparing your own food if you have the time. If you hate cooking or are too busy, find healthy ways to eat out. Stores that list all the ingredients of your meal, like sandwich shops and smoothie shops, are a good bet.

If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend.

You can freeze half of what you make if you're worried about it going bad. As a rule, avoid fried food, sugary snacks, soda, and candy.

Talk to a doctor or dietitian. If you are having unintended weight loss, talk to your doctor. It's possible that there's an underlying problem causing you to lose weight. Your doctor can check your thyroid and see if you have a hormonal imbalance.

If your doctor can't help you, visit a dietitian for advice. Sample List of Food and Drinks to Eat to Gain Weight.

Drinking calories is often easier to tolerate than eating additional food. Smoothies, shakes, or cream-based soups may be helpful if you are trying to gain weight.

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Support wikiHow Yes No. Not Helpful 33 Helpful There are no vitamins that will make you gain weight. Vitamins do not contain any calories. Not Helpful 28 Helpful Eating an extra calories per day will help you to gain 1 pound in 1 week.

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The FDA uses this round number for giving general advice about diet. For this reason, it's also the number you'll see on Nutrition Facts panels. But 2, calories isn't one-size-fits-all, especially when you're trying to gain weight. Your current weight, height, age, gender and activity level all factor into the calories you need to put on pounds.

To find out your own caloric needs for weight gain, you'll first need to get an idea of your resting metabolic rate RMR. This is the number of calories your body needs to support a sedentary lifestyle, not including exercise. Once you've established your RMR, you can factor in your activity level for a more accurate calculation of your needs.

One simple way to calculate your resting metabolic rate is to multiply your current weight by For example:. Theoretically, this is how many calories you burn throughout the day, not including if you exercise. You would maintain your current weight if you stuck with this many calories per day.

Depending on how much you exercise, you'll want to take your resting metabolic rate and multiply it by the following numbers to get a more accurate estimate of how many calories you burn on a daily basis. This is how many calories you need to eat to maintain your current weight if your activity level stays the same.

When it comes to gaining weight and building muscle, macronutrients matter. But it's a myth that you have to go all-in on high-protein foods in order to gain muscle. While protein is vital for repairing the micro-tears that weight lifting and other exercises create in your muscles, carbohydrates and fats continue to serve important functions in your body as you bulk up—so don't neglect them!

Here are some foods to focus on for a balance of healthy fats, complex carbohydrates and plenty of protein. Here's what a healthy weight-gain meal plan looks like at 2, calories. If you're looking for a different calorie level, see the notes at the bottom of each day to see how to bump the calories down to 2, calories, or up even more to 3, calories.

Daily Totals : 2, calories, g protein, g carbohydrates, 46 g fiber, 88 g fat, 2, mg sodium. To make it 2, calories: Omit the peanut butter from the P. snack and omit the rice from dinner. To make it 3, calories: Add an extra Almond-Honey Power Bar to the A. snack, add an extra 2 Tbsp.

peanut butter to the P. snack, and add an extra ½ cup brown rice to dinner. Daily Totals: 2, calories, g protein, g carbohydrates, 64 g fiber, 98 g fat, 2, mg sodium. To make it 2, calories : Omit the hard-boiled egg at breakfast, omit the hummus at the A. snack, omit the toast and butter at lunch, and omit the banana and almonds in the P.

To make it 3, calories: Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon hummus at A. Omega-3 present in these fishes is the best source that is significant for weight gain.

You can prepare different dishes from salmon like steamed fish, fried fish, and smoked salmon. Starch foods such as potatoes and corn are a famous, tasty option for quick weight gain.

It is a cost-effective option that provides extra calories for your body. This food contains carbs and calories that increase muscle glycogen stores. Many of these starchy foods have carb sources that also provide essential nutrients and fibre, as well as resistant starch, which can help nourish your gut bacteria.

The simple whole grain bread is a good source of carbs that will increase your weight. They can be a well-balanced meal when prepared with protein sources like eggs, meat, and cheese.

The live, good bacteria in sourdough feed bacteria in the gut that can strengthen your immune system. Avocados are an excellent source of fats, antioxidants, vitamins, and fibres. You can eat avocado in your main meal, sandwiches, and other dishes that are essential for weight gain.

Whole eggs are the best option for your dietician for weight gain as they are full of proteins, calcium, and healthy fats. They are muscle building food that is available easily. It is necessary to eat the whole egg, its egg yolk is very beneficial.

There are many foods and supplements available that help you to gain weight. But, instead of trying to gorge yourself with masses of sweet or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm. Healthy oils are extremely calorie dense and do not come with the downsides of other unhealthy oils.

You can add these oils to salad dressing, as a seasoning base or for cooking. Avocado oil, Extra Virgin Olive oil and Coconut oil are three healthy oils that can help increase your calorie intake.

Another method to incorporate healthy oil into your diet is to add one of these oils with a small amount of butter to your morning coffee.

Read more about: 10 Health Benefits of Giloy — The Ultimate Immunity Booster. The possibility of gaining weight overnight is one of the biggest hoaxes and myths. A healthy, consistent diet, strength training and a set of different weight gain exercises all play their part in helping you gain weight.

Out of this, diet and food have an important role. The following can be maintained for your weight gain diet:. Breakfast: Include food items like whole-grain bread slices with peanut butter and honey; a glass of milkshake; a medium-sized seasonal fruit; milk with chia seeds and oats; poached eggs; avocado toast.

Avoid caffeine products like tea or strong coffee. Lunch: You can add food items like chicken pasta made with leafy green vegetables, feta cheese, olive oil, tomato and avocado; egg, cheese and salad wraps; lentil, vegetable and barley soup; chicken and noodle stir fry; a bowl of rice with vegetables and fish; chicken rice with corn; chapati, chicken curry and a bowl of yoghurt.

A bowl of chicken soup with corn may also be added. Snacks: Dried fruits have a great potential in helping gain weight. A handful of almonds, cashews or walnuts every day may be a healthy snacking option.

Seeds like sunflower seeds can be enjoyed as well. Whole-grain crackers with hummus dip serve as a great snack option. Regular, age-appropriate exercise along with a healthy and calorie-rich diet is the best way to put on weight in a healthy manner.

Also Read: How to Get Rid of Love Handles: Effective Strategies Backed by Research. Yes, fruits can be a part of a weight gain diet as they provide natural sugars, vitamins and minerals. High-calorie fruits like bananas, avocados and mangoes can contribute to healthy weight gain.

Pairing fruits with other calorie-dense foods can create nutritious and calorie-rich meals. Yes, nuts are beneficial for weight gain as they are calorie-dense and packed with healthy fats, protein and fibre.

Incorporating nuts into your diet can provide an easy and nutritious way to increase daily calorie intake. Adding healthy fats to your diet for weight gain can be done by incorporating foods like avocados, nuts, seeds, olive oil, coconut oil and fatty fish into your meals.

These sources of healthy fats not only increase calorie intake but also offer numerous health benefits. Yes, dairy products can aid in healthy weight gain. Full-fat dairy options like whole milk, yogurt and cheese are rich in calories, protein and calcium, making them excellent choices for those looking to gain weight in a healthy manner.

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A different privacy policy and terms of service will apply. Go to Series Main Page. Research shows that people who carry a few extra pounds may live longer.

Not necessarily. If you come from a naturally thin family or have consistently had a low body mass index BMI , a lighter-than-average weight may not be a problem. A BMI of AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine.

Join Now. Some research has found that having a bit of extra weight as you age may even be good for you. Some studies have found people with higher BMIs after 60 may have a lower dementia risk than those who were underweight or have a normal weight — though it might be because people lose weight as dementia begins to take hold.

Having a healthy weight seems to be important for bone strength as well. Being underweight is a risk factor for osteoporosis and increases risk of fractures. Obesity is also a risk factor for fractures, so striving for a healthy weight is best. Unintentionally shedding pounds due to things like illness, depression or a medication that steals your appetite can spell danger in your older years.

Trying to gain weight may sound like an enviable challenge for much of the country but, experts say, putting on pounds can be just as difficult as taking them off. Strong muscles are key to doing the things you want to as you age and avoiding frailty.

You can get a decent workout at home using small weights or resistance bands, or just lift household objects soup cans, milk jugs. Do push-ups against a wall using gravity and your body as the weight, squats while holding onto a counter, and crunches for your core. Aim to work out two days per week, but not on consecutive days, Creel advises.

To get started, check out workout videos for simple strength training exercises on our Staying Fit page. Privacy Policy. For most healthy adults, three meals a day about five hours apart is the ideal meal schedule, Miner says.

If you want to gain weight, though, you need to supersize it. Instead of just your typical three squares, add a hearty snack three hours after breakfast and lunch and another one before bed.

Combine the ingredients, adjusting the amount of peanut butter to ensure a firm texture that is not too sticky.

Smooth peanut butter provides more calories than chunky peanut butter because the body is more efficient in digesting smooth peanut butter. Roll into tablespoon-size balls and place on parchment paper. Cover and refrigerate. To gain more muscle than fat, you need protein — and plenty of it.

AARP® Dental Insurance Plan administered by Delta Dental Insurance Company. Dental insurance plans for members and their families. The general recommendation is 0. A good rule of thumb is to consume 25 to 50 grams of protein, three or four times a day, or every time you eat.

In addition to animal protein like chicken, beef and fish, consider soy products like tofu and edamame. You can also get quality protein from dairy products and nuts and by combining legumes with grains — amaranth and quinoa are particularly high in protein.

And mix whey protein powder with smoothies, or drink packaged whey protein shakes. People tend to be hungry when they wake up in the morning, so use this to your advantage and eat a full breakfast. Even if they know they should gain weight, many people are afraid to add fat to their diets, says Bonnie Taub-Dix, dietitian and author of Read It Before You Eat It: Taking You From Label to Table.

Miner suggests cooking rice and oatmeal with milk, even evaporated milk, to add calories. And use coconut milk as a base in stews and curries.

Feel free to enjoy whole-fat yogurt. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. You want to make the meal more concentrated. The goal is less volume of food.

One-dish meals that combine vegetables, legumes, and chicken or fish think: stews and soups are a good option, Taub-Dix says. If you really want a salad, make it count: Include beans, nuts, avocados and dressing made with healthy oils like olive oil — nothing fat-free.

Just as people should lose weight gradually, making behavioral changes that will stick, you should take a measured approach to weight gain. That should allow you to gain about a half pound to a pound a week. Instead of plain water, drink milk or percent juice, he says.

Smoothies are the perfect choice. You can even add whole or ground nuts to the mix. Start with an instant breakfast drink or protein powder and add nuts and whole milk or almond milk. Then experiment with Greek yogurt, percent juices, fruit and nut butters.

Put ingredients in a blender, adjusting the amount of each ingredient to suit your taste. Blend on high for 1½ minutes.

Drink between meals or as a meal substitute. And older people tend to have a lower appetite to start with. You can also ask a doctor about medications that increase hunger, such as megestrol acetate, oxandrolone or dronabinol. Food should also seem more appealing after exercise, Creel says.

In addition to resistance training, try some light cardio in the pool , he advises. Beth Howard is a North Carolina—based health and lifestyle writer. She has written for dozens of publications, including U.

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