Healthy High Calorie Foods

The purpose of weight gain should be to achieve a healthy body with the right amount of muscle mass. Gorging on foods rich in fats will only increase the fat content in the body and make the body weak and unhealthy. As such, knowing what to eat in order to gain weight is important, as your diet has a direct impact on both, weight loss and weight gain. There are certain high calorie but healthy foods that help you gain weight without resulting in any nutritional deficiencies. The idea is to consume a balance of all important nutrients comprising carbohydrates, proteins and fats, to gain weight in the right manner.

List of Healthy High Calorie Foods

In order to achieve healthy weight gain, there are some tips that you should keep in mind and then go on to incorporate these foods in your diet.

• Increasing the intake of the healthy foods that you already may be consuming will result in increased calories consumed and weight gain.
• Do not refrain from consuming carbohydrates in the form of rice, oatmeal, beans and potatoes.
• This list does not mention fried foods anywhere, so stay away from your burgers, pizzas and the daily serving of French fries. An occasional indulgence is permitted.
• Even when trying to gain weight, exercise is important so that you put on weight in all the right areas and have a toned, not flabby body.

Delicious and Healthy High Calorie Foods
	Breakfast Cereal	Since breakfast is the most important meal of the day, start your day by eating a portion of breakfast cereal every morning to give yourself a good, healthy calorie boost, as well as the required energy to face the day. A 50 g serving will give you about 185 calories. Breakfast cereals are also good high calorie foods for kids. Ensure that you limit the intake of sugar-coated varieties as they will cause unhealthy weight gain in kids and adults alike.
	Peanut Butter	Spread a thin layer of natural, unsweetened peanut butter on a slice of whole wheat bread to gain healthy calories. One teaspoon of peanut butter contains about 63 calories. You can also spread peanut butter on your favorite fruit or a celery stick for a delicious snack.
	Butter/Margarine	This is not a green signal to indulge in a nice and thick layer of butter over toast. The idea is to gain healthy calories by spreading a thin layer of butter or margarine on a piece of toast, to get about 52 calories from the butter and 66 calories from the slice of toast.
	Avocados	High calorie but healthy fruits such as bananas and avocados are helpful in your quest for weight gain. Both fruits are rich in vitamins, minerals and fiber, which are helpful in keeping certain diseases at bay. A medium banana contains about 116 calories, while 1 cup of sliced avocado contains about 235 calories.
	Nuts	A daily handful of nuts, comprising walnuts (14 in one half), almonds (6 calories in 1 almond), and pecans (13 calories in 1 pecan) is useful in gaining all those healthy calories required for weight gain. These are rich in omega-3 fatty acids and proteins that are healthy for the heart. Consider the number of nuts based on the calories you wish to consume.
	Yogurt	Consuming a cup of natural, plain, fat-free yogurt will provide you with about 137 calories, along with a good dose of calcium and protein. Do not opt for sweetened and flavored yogurts as these contain unhealthy fats. You may also consume low-fat but unsweetened varieties of yogurt.
	Pasta	Pasta is a good source of the complex carbohydrates required for a balanced diet, and it is not as high in calories as one may assume. It is the way it is eaten that makes it calorie rich and unhealthy. A portion of pasta in a salad can actually make it a good source of healthy calories. 1 cup of whole wheat spaghetti contains 174 calories while a 100 g serving of linguini will give you 352 calories.
	Olives	Olives and olive oil are healthier choices of high calorie foods. Sprinkle some olives on a salad or in your pasta, and draw the benefits of this fruit rich in vitamins A and E, and in omega fatty acids. One black olive contains about 5 calories, while one tablespoon of olive oil contains about 120 calories, which does not affect the heart.
	Potatoes	As is the case with pasta, even potatoes have been tagged as unhealthy and fattening. However, there are several nutritional benefits of potatoes, and when eaten boiled or baked, without the sour cream, these can give you those necessary healthy calories to gain weight. A medium-sized baked potato will give you 161 calories.
	Dried Fruits	Dried fruits such as figs, prunes, raisins and apricots are delicious, and can be added to anything you add nuts to. Be it your morning cereal or a salad, or simply enjoyed with a handful of nuts, these make for high-calorie and healthy snacks. 1/4 cup of raisins contains 85 calories while 1 whole dried fig contains 47 calories. 1/4 cup of prunes contains about 102 calories.
	Dates	While not all of you may take to the taste of dates, those of you who do can enjoy these wonder fruits in a whole lot of ways - date chutneys, chopped date garnish on puddings, or a few enjoyed on their own. Not only these help in healthy weight gain, they even help cut cholesterol, enhance the digestion process, and generally keep you feeling fit and healthy. 1 date contains about 23 calories, so you can decide exactly how many calories you want to consume from dates. The number of calories will vary based on the variety you find.
	Dark Chocolate	Every chocolate lover is sure to jump at the opportunity to enjoy dark chocolate, irrespective of whether she/he is on a weight gain or weight loss program. This wonderful delight is great for both, when consumed in moderation. The antioxidants in dark chocolate contribute towards keeping you healthy, while its delicious bitter-sweet taste fulfills your sweet tooth craving. 1 square of dark chocolate contains about 27 calories.
	Eggs	All bodybuilders swear by the protein that eggs provide and consume these frequently to help develop muscle. Even if you don't want to become a bodybuilder, you can definitely rely on eggs to give you some healthy calories. One whole hard-boiled egg contains 78 calories, while one fried egg contains 90 calories. If you use a small amount of oil to fry your egg, you can safely consume it regularly.
	Salmon	Salmon is enriched not only with healthy oils that contribute to weight gain, it is also a rich source of omega-3 fatty acids that are essential for good memory, great skin and great hair. A 100 g grilled salmon steak contains 215 calories.
	Fruit Juice	Fruit juices are great once in a while, and pack a whole lot of healthy calories for those of you enjoy them. For instance, a glass of fresh orange juice will give you about 134 calories. As far as possible, try consuming fresh fruit juices with the pulp to also get the fiber from them. Canned varieties are great if you consume the ones without added sugar.
	Cheese	Cheese is delicious, and healthy when eaten in small regular doses. Providing you with all the calcium and protein you need, a slice of cheese on a slice of whole-wheat toast with a few olives can make a great snack. A slice of cheddar cheese contains about 113 calories, while a wedge of feta cheese contains about 100 calories.
	Berries	Packed with antioxidants and a whole lot of flavor, enjoy an assortment of berries raw, with yogurt, with your breakfast cereal, or simply make a smoothie and get all the healthy calories from each of these foods. A cup of fresh blueberries contains about 81 calories while a cup of fresh strawberries contains about 50 calories.
	Whole Milk	While a lot of you may make faces at the thought of having milk, you have to understand that whole milk gives you a lot of good calories as well as the necessary calcium and protein your body requires. A glass of whole milk packs 146 calories. If you don't enjoy it just like that, make a milkshake with your favorite fruits. Just remember not to add too much sugar or ice cream or the purpose of the drink will be lost. You may add a little plain yogurt to thicken it.

The consumption of these healthy high calorie foods, combined with the right amount of weight training exercises to build healthy muscle, will help you gain the desired weight without getting fat. Enjoy these foods but do not take an overdose assuming they are healthy, as this again, will multiply the number of calories and lead to unhealthy weight gain.

Disclaimer: This Buzzle article is general in nature. The calorie requirements for each individual may vary. Consulting a nutritionist is the ideal way to learn about healthy weight gain as per body type and calorie requirements.