When trying to gain weight, you will want to increase your calorie and healthy fat intake with some good weight gain food. Try these foods with a generous dose of healthy fats and oils, and start gaining weight now. As with any fats though, they should be consumed in moderation and should make up no more than 20% to 25% of your daily caloric intake.
Surprising Fatty Source #1: Avocados
1 cup of pureed avocado, like that used in guacamole, packs 35g of fat. However, this is one of the best fats for your body; it's monounsaturated, and it contains plenty of essential fatty acids omega-3 and omega-6.
Surprising Fatty Source #2: Nuts
Whether you choose almonds, peanuts, walnuts, or any of your other favorite nuts, they boast high fat, ranging from 14g for per serving for peanuts, 15g for almonds, and 18g for walnuts. They are loaded with nutrients and healthy monounsaturated and polyunsaturated fats.
Surprising Fatty Source #3: Olive Oil
Just 1 tablespoon of olive oil has 14g of fat. Use it liberally to dress salads and for cooking to utilize this high healthy fat content.
Surprising Fatty Source #4: Peanut Butter
Like the nuts alone, peanut butter is loaded with healthy fats - about 16g per serving of 2 tablespoons. Spread this on whole wheat to increase your fat and calorie intake.
Surprising Fatty Source #5: Fish
All these fatty fish are loaded with omega-3 fatty acids:
They have varying fat content, ranging from about 12g per serving in salmon to 17g per serving in sardines and mackerel.
If you are trying to gain weight, include these healthy foods in your diet on a regular basis so that you can begin to see the effects of your efforts.