10+ Healthy Foods That Can Help You To Gain Weight

Bagels

Bread and cereals, in general, are good sources of complex carbohydrates, such as starch and fiber that give your body energy. These are types of carbohydrates that are digested more slowly than simple carbs (like sugar).

Bagels just have more calories. While one slice of white bread has about 70 calories, one small bagel has more than 180 calories. Larger coffee shop bagels can have more than 300 calories.2

Spread your bagel with peanut butter (about 190 calories) and fruit spread (about 50 calories) and you'll have a delicious, energy-packed breakfast that includes 420-540 calories.

Remember that peanut butter is just one nut butter you can try. You can try other types of peanut butter including almond butter or cashew butter. You can also try seed butters like tahini or sunflower seed butter.

Pasta

Pasta is another source of calorie-dense carbohydrates that provide the perfect base for any number of meals. Simply add sauce and you're good to go.

Two cups of cooked spaghetti has about 400 calories. A cup of bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of parmesan cheese on top of the other 45 calories, and you'll find yourself with no less than 600 calories in one serving.2

 Spinach Spaghetti Aglio and Olio

Healthy Oils

Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you. 

Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables. Canola oil is a great source of omega-3 (alpha-linolenic acid or ALA) and monounsaturated fats, making it a terrific, all-purpose cooking oil.3 Walnut and grape seed oils are lighter in flavor and perfect for dressing salads.

Avocados

Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fiber. One avocado has more than 200 calories, so it's a good way to add extra calories without sacrificing nutrition.

Nuts and Seeds

Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, and pumpkin seeds are all good for you.3 Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream, yogurt, or salads.

If you're not keen about snacking on nuts, you can pack in extra calories with nut butter. One tablespoon of peanut butter, for example, has about 100 calories.2

Granola

Make your own granola with any combination of dry whole-grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day. For more flavor and calories, add dark chocolate chunks or peanut butter chips.

By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals.

Protein Bars

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You can increase both your calories and protein intake with protein bars. Protein is especially important because it is what your body needs to build lean muscle.

You can often find high-calorie protein bars in drugstores with a fitness supplements section. While some people prefer protein shakes to protein bars, the former tends to make you fuller faster since it tends to be extra-rich in whey.

Don't make the mistake of using protein bars as a replacement for meals. You will not get enough calories if you do. Instead, pack them in your purse, desk, or laptop bag so that they are always on hand for a midday snack.

Cheese

Cheese is an excellent addition to a nutrient-dense diet for weight gain.4 It is calorically dense, but also offers several nutritional benefits. It is high in Vitamin K2, which helps support cardiovascular health.5 It is also a good source of calcium.

Cheese is a great addition to a lot of other foods, so it can be added to lots of different food options. It is also delicious as a snack on its own or with whole-grain crackers.

Fatty Fish

Fatty fish, such as salmon, herring, mackerel, and halibut, are a rich source of Omega-3 fatty acids. These compounds can improve cardiovascular health. Some research suggests that omega-3 fatty acids can reduce the risk of certain diseases, such as Alzheimer's, cancer, dry eye disease, and arthritis6. However, more research needs to be conducted to clarify if this is true, and to what extent.

It is recommended to eat fish once or twice a week. Try combining it with starchy vegetables like corn or potatoes.