Write an article based on this "Eat more meals and snacks. Eat healthy foods that are calorie-dense. Add extra calories to meals and recipes. Drink your calories. Eat your favorite foods. Avoid unhealthy sources of fat."
Many people eat 3 meals a day plus a snack or two. If you're trying to gain weight, it is important to eat more food, more frequently. Aim for 56 meals daily or 34 meals with 2 snacks. Each meal doesn't need to be large. With more frequent meals you may feel more full throughout the day. Snack-sized meals are appropriate (like a small pack of peanut butter crackers or two hard boiled eggs). You may need to rethink or plan out your day so you have enough time to consume 56 meals daily. For example, you may need to eat right when you wake up so you're not too full before your next meal. When you're trying to gain weight it's important to maximize the amount of calories you can consume with each meal and snack. Calorie-dense foods are items that are high in calories per serving. Consume these foods with each meal and snack. Calorie dense foods to incorporate into your diet include: nuts and nut butters, avocados, full-fat dairy products (cheese, yogurt and milk), butter and oil, and eggs. Also use full-fat condiments like regular mayonnaise, full-fat cream cheese or full-fat salad dressings. Not all high-fat foods are healthy or appropriate to eat more frequently or in larger quantities. Minimize these foods: fast food, deep fried foods, candy, and high-fat processed meats (bologna or hot dogs). If you're eating multiple times throughout the day, you may feel more full. This may lead to smaller meals instead of several large meals. Even when meals/snacks are small, if they are calorie dense, they can help induce weight gain. In addition to eating more calorie dense foods, you can also increase calories in your favorite meals and recipes. Adding extra foods or using higher calorie ingredients in your recipes is an easy way to bulk up your total calories. The more of a caloric punch you can add to meals, the more calories you'll consume over a given day and week. In recipes, use full-fat dairy products or dried milk in soups, stews or casseroles calling for water. Drizzle extra olive oil or add an extra pat of butter to salads, steamed vegetables, soups and casseroles. Top lower calorie foods with high-calorie toppings. For example, top whole milk yogurt with nuts and granola or top your salad with full-fat shredded cheese and sunflower seeds. Drinking extra calories is another great way to slowly gain weight. Many times fluids are not as filling as a meal, allowing you to consume more calories overall. Smoothies are great as a meal or quick snack. They're a great vehicle for adding a lot of nutritious foods and high calorie foods. You can also sip on your smoothie as you eat a meal or snack to increase calories. Try making smoothies with: whole milk/yogurt, nut butters, avocados, chia or flax seeds, and frozen fruit. Drinking 100% juice is another moderately healthy way to increase calories. 100% juice contains vitamins and minerals along with a higher calorie level. Meal replacements are drinks that have vitamins, minerals, protein and contain anywhere from 100 calories to more than 350 calories. Don't choose a low-calorie drink. If choosing a powdered drink mix, add to whole milk for a higher calorie beverage. Do not use sodas, milkshakes, high sugar coffee drinks, or sweetened teas as a source of liquid calories. These beverages, although high in calories, are low in nutrients and high in refined sugar. It may be hard to gain weight, especially if you don't have an appetite or are recovering from an eating disorder. Choosing higher calorie favorite foods might help tempt your appetite. If you're not interested in eating, think about one of your favorite meals. Maybe you love mac and cheese or spicy Mexican food. Choose those items when foods are not appealing. Also try eating and preparing foods with more seasonings, like herbs and spices. More flavorful foods help stimulate your appetite. Go for a quick walk prior to a meal time. Even moderate amounts of exercise can help stimulate your appetite. When you're trying to gain weight it might be tempting to think unhealthy high fat foods are an appropriate addition to your diet. However, many high fat foods are also highly processed and contain large amounts of saturated or even trans fats. These foods are not healthy and can increase your risk for cardiovascular disease. Foods high in unhealthy fats that should be minimized in your diet include: processed meats (bologna, hotdogs or sausage), pastries, candy, cakes/pies, fast foods or fried foods. As with any diet, it's appropriate to eat these foods occasionally in moderation. They do not need to be avoided, but shouldn't be a staple in your weight-gain plan.