While obesity is a worldwide epidemic, the high number of overweight people is also a serious public health problem. Poor nutrition and other health conditions are common causes of being underweight. This is more prevalent in women than in men. 

Being underweight can lead to several health problems, including dry skin and hair loss. Or, in extreme cases, osteoporosis. Like obesity, you have an increased risk of dying.

It is important to remember that being underweight or overweight does not necessarily depend on your BMI. There are many other factors to consider. People with low BMIs can be considered underweight, even though they are perfectly healthy. This is true for people who are overweight or obese according to their BMI. It is important to consult your doctor for a diagnosis.

Your doctor may recommend that you eat more weight-gaining food that is nutrient- or calorie-dense if you are underweight.

To gain weight quickly and effectively, you must consume more calories than your body uses. This is best done with high-nutrient foods. Some foods are healthier than others.

Stock up on healthy weight-gaining foods

No matter your weight, it is important to eat nutrient-dense foods. The U.S. Department of Agriculture (USDA) recommends that you include various nutritious food in your diet, including protein and fruits, vegetables and grains, and dairy products, to ensure optimal nutrition. 

The U.S. Food and Drug Administration (FDA) uses the 2,000-calorie meal as an example in Nutrition Facts labels. This is not a recommendation to eat 2,000 calories. Your body may need different amounts of calories depending on your age, gender, and activity level.

You will need to eat 500 more calories each day if you are underweight. You might have to eat more or increase the number of meals you eat. You can increase your calories and healthy fats by adding fats to cooking – avocado, nuts, seeds or plant-based oils.

You might find it easier to eat small calorie-dense snacks if you aren’t hungry throughout your day. You can increase the portions of meals you already eat if you don’t have the time.

Although it might seem easy to grab sugary chips or sugary cream bags, these foods are low in nutritional value. Sugary and salty foods can make you feel bloated and slow to recover. You may feel bloated and sluggish if you eat foods high in sugar and salt.

Although processed foods are often associated with obesity and weight gain, they can also cause chronic inflammatory bowel disease (IBD), autoimmune diseases, colorectal carcinoma, and mood disorders like anxiety and depression.

Instead, you can start a healthy weight-gain program by following these tips to eat healthier, more nutritious foods.

Enjoy an extra slice of whole-grain toast with peanut butter at breakfast.

Start the day with a hearty breakfast. Add a slice of whole-grain bread with peanut butter to your morning. This is high in calories and rich in protein and fat. Two tablespoons of peanut butter have 200 calories. Choose natural peanut butter brands to replace those made with added sugar. Almond butter and other nut and seed kinds of butter are good choices for weight loss because they are high in healthy oils. 

Whole grains provide a good source of dietary fibre. Whole-grain bread should have at least 100 calories per slice. Pieces of bread made with nuts or seeds will have higher calories and healthier fats.

Consume Whole Milk, 100% Fruit Juice or Vegetable Juice

You can wash down your nut butter toast for added calcium and protein by drinking a glass of whole milk. Although fewer calories will be, it should still contain vitamin D and calcium.

Choose 100% vegetable and fruit juices that are free of sugar or additives throughout the day. Read the Nutrition Facts labels carefully to ensure that you are consuming only real ingredients. The fewer ingredients, the better.

While sugary sodas might be appealing, they are low in calories and have no nutritional value. Sugary sodas are loaded with sugar, increasing your risk of developing chronic diseases. 

For a boost in vitamins and minerals, drink whole milk or fruit juices for beverages.

Make an Omelet with Extra Cheese and an Egg.

Omelettes usually contain two to three eggs, some cheese, and various other ingredients. They are already very energy-dense. You can add more cheese to your omelette and more calories by adding an egg. Save room for healthy vegetables like tomatoes, spinach, peppers and mushrooms.

Add a tablespoon of extra virgin olive oil to your omelette. This will increase calories and monounsaturated oil. You can add half-and-half or whole milk to the egg mixture for more calories and creaminess. For a healthy dose of fat, you can also enjoy a slice of whole-grain bread topped with avocado.

Add an egg to your Avocado Toast.

Avocados have been widely regarded as a superfood because they are rich in healthy fat and fibre and provide a good protein source. These are a great option for weight loss. Try the avocado toast with a poached or fried egg for a double dose of protein and extra calories.

Slice an apple and serve with Nut Butter

People don’t eat enough fruits or vegetables. Although they are lower in calories, they shouldn’t be ignored. You can increase your snack-time calories by spreading almond, peanut or cashew butter onto apple pieces. To help you gain weight, you’ll also get plenty of nutrients.