Home / Health Library / Articles High-Calorie Foods and Snack Ideas to Gain WeightAlthough being overweight is a better known culprit of health issues, being underweight can also result in health problems. Eating five to six times a day, eating more protein and fat, adding high-calorie snacks and extra toppings are among the ways to gain weight.
Who might need to gain weight?Your registered dietitian (RD) or healthcare provider may have recommended a high-calorie and high-protein diet because your body is currently burning more calories than you are taking in. This can cause you to lose weight. Medical conditions and other causes that make it hard to gain weight include:
Other circumstances in which weight gain is recommended include:
How is underweight defined?You are considered to be underweight if your body mass index (BMI) is below 18.5. (See the reference section for link to easy-to-use BMI calculator.) About 2% of the population is underweight. Women are four times more likely to be underweight than men. Age groups most affected are young people ages 18 to 24 and those over the age of 65. What are the health risks of being underweight?While obesity is more frequently in the news as a major health problem, being underweight can also result in health problems. Health risks can include:
What are some general concepts about how to gain weight?The main concept to gaining weight is that you have to eat more calories than the amount your body burns. Aim to eat 300 to 500 more calories per day if you want to gain weight slowly. Its better for your body to gain weight slowly than to put on weight quickly. Eating a surplus of 500 calories a day more than you burn results in a new pound of body mass per week. General rules include eating more often (five to six times per day), eat more fat and eat more protein. What should I NOT do to gain weight?Dont eat junk food. Eating chips, sugary sodas, donuts, and candy will add pounds but not be the source of a healthy weight gain. This weight will mostly end up around your belly, which puts you at risk for diabetes and heart disease. Instead, eat healthy foods that build muscle, such as protein-rich foods. What are some popular calorie-rich healthy foods choices?Examples of calorie-rich foods include:
What are some helpful tips for gaining weight?
Snack IdeasThe following charts present snack ideas and calorie counts. Snacks with 100 to 250 calories include: SnackNumber of caloriesApple slices and 2 tbsp. caramel dip2001/4 block tofu and 1 tbsp. butter or olive oil for sautéing200Edamame (1 cup) and 1 tbsp. olive oil200Hummus (2 oz.) and serving of crackers200Tortilla chips and salsa and 2 tbsp. sour cream or 2 oz. silken tofu2001/2 cup Jello® and 2 tbsp. whipped cream100-150Roasted chickpeas (1/2 cup) and salt and pepper1501/2 avocado on 1 slice toast250McDonalds 4-piece chicken nuggets150McDonalds small low-fat ice cream cone150Medium Chai latte made with soy milk2401 frozen waffle with 1 tbsp. butter and 1 tbsp. syrup250English muffin and 1 tbsp. nut butter250Zucchini or pumpkin bread slice and 2 oz. cream cheese or honey2501 egg baked in 1/2 avocado250Snack ideas with 300 to 400 calories include: SnackNumber ofCalories6 oz. container sweetened yogurt and 1/2 cup granola3001/2 cup Greek yogurt with 1 tbsp. honey and 1 tbsp. chopped nuts/seeds/dried fruit/chia or flax3001/2 cup rice/noodles with 1 tbsp. butter/olive oil and 1 tbsp. Parmesan cheese3001 sliced apple or banana with 2 tbsp. peanut butter and chocolate chips3003 chocolate chip cookies and 1 cup chocolate milk300Plain bagel and 2 tbsp. cream cheese300-4001 chicken drumstick and 1/2 cup mashed potato4001 envelope instant oatmeal cooked with 1/2 cup 2% milk, topped with 1 tbsp. brown sugar, 1 tbsp. butter, and 1 tbsp. raisins3501 one-half ounce chocolate bar (milk or dark) and 1/4 cup of almonds400 Snack ideas with 500 to 700 calories include: SnackNumber of calories1/2 cup tuna or egg salad sandwich and 1 cup 2% milk600-7001/2 cup trail mix and 8 oz. juice5202 tbsp. peanut or almond butter, 1 banana, 1 cup chocolate milk, and 1 scoop protein powder (blended shake)650Grilled cheese sandwich or quesadilla: 2 slices bread or tortilla, 2 slices cheese, and 2 tbsp. butter650Snack wrap: 1 flour tortilla, 2 slices ham, 2 slices cheese, 1 tbsp. mayonnaise, and 1 cup chocolate milk700Pita bread spread with 1/4 cup hummus, stuffed with sliced avocado, olives, tomatoes, and 1 cup chocolate soy milk500-600Large bakery blueberry muffin and 1 medium vanilla latte500-700Condiments and 'extras' to increase calories: "Extras"Calories1 tbsp. jam, jelly, marmalade, apple butter, maple syrup, chocolate syrup, honey, agave nectar, sugar, cream cheese50-602 tbsp. hummus, guacamole50-601 slice of bacon50-608-10 olives50-601 tbsp. butter, margarine, vegetable oils (canola, olive, etc.) peanut butter, almond butter, tahini, mayonnaise, and sour cream100¼ cup shredded cheese, raisins or other dried fruit, croutons100¼ cup nuts or trail mix, pumpkin, or sunflower seeds2001 dark or milk chocolate bar2001/2 cup granola200Share Facebook Twitter LinkedIn Email Print Last reviewed by a Cleveland Clinic medical professional on 09/15/2020. References
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