Whole milk Greek yogurt is highTrusted Source in protein and provides a moderate amount of calories. It is a nutritious, tasty snack that requires little preparation and is easy to eat.

People can add flavor to Greek yogurt with fruit and other toppings. They can also try:

• blending Greek yogurt in a fruit smoothie
• combining Greek yogurt with berries, granola, and nuts
• using Greek yogurt in overnight oats

A 100-gram (g) serving of fruit-flavored Greek yogurt containsTrusted Source:

Granola can add a satisfying crunch to salads, sweet snacks, yogurt, and oatmeal. Although granola nutrition facts vary by manufacturer, the U.S. Department of AgricultureTrusted Source reports that a 100 g serving contains 451 calories.

A person can try:

• eating granola cereal with whole milk
• topping yogurt with granola and fruit
• mixing nuts with granola for a sweet and savory trail mix

A 100 g serving of granola containsTrusted Source:

In addition to being high in vitamin D and calcium, whole milkTrusted Source is relatively high in calories. Vitamin D and calcium are important nutrients for bone health, and dairy milk is a great source of protein.

Many people trying to gain weight find that drinking their calories is an effective way to increase their daily energy intake.

A person can try:

• replacing one or two glasses of water with milk
• blending milk in smoothies or protein shakes
• using milk in oatmeal or cereal

One cup (249 g) of whole milk contains:

Nuts are relatively high in heart-healthy fat and calories. Macadamia nuts and pecans are among the highest calorie nuts, containing 204 caloriesTrusted Source and 196 caloriesTrusted Source per 1 ounce (oz) serving respectively.

For people who do not like nuts, nut butters can be a good alternative. Peanut butterTrusted Source contains 94.4 calories per 1 tablespoon (tbsp) serving.

Nuts and nut butters are calorie-dense snack options, making them ideal for those looking to gain weight without feeling too full. Some snacks to try include:

• spreading nut butter on toast
• adding nut butter to smoothies and oatmeal
• snacking on mixed nut trail mix
• adding nuts to salads and stir frys

Per 1 oz serving, the following nuts contain:

Cottage and ricotta cheese are both high in protein and calories, and they are easy snacks that pair well with other foods. Choose full-fat varieties for the most calories.

People can try:

• topping toast with cottage or ricotta cheese
• adding ricotta cheese to eggs
• pairing cottage cheese and fruit with nuts, seeds, or granola

Dried fruit is calorie-dense and convenient to eat on the go. A person can easily add dried fruit to other foods, like trail mix and granola, for additional flavor and calories.

A person can try:

• mixing dried fruit with a nut-based trail mix
• snacking on raisins, dried apricots, and dried figs
• making energy bites with dates and nuts
• adding dried fruit to salads, grain bowls, and oatmeal

A 100 g serving of the following dried fruits contains:

Protein powders are an easy way to add protein and calories to a person’s diet. The specific nutritional contents of protein powders vary depending on the contents, so people should check the label before consuming.

People can try:

• mixing protein powder into smoothies
• combining protein powder with milk
• adding protein powder to oatmeal with whole milk
• adding protein powder to energy bites, along with ingredients such as nut butter, oats, dried fruit, and nuts

Approximately one scoop (32 g) of whey protein powder containsTrusted Source:

Cheese is a calorie-dense, flavorful food that is rich in calcium and vitamin D. These nutrients are important for bone health. Cheese is also a good source of protein.

People can try:

• snacking on cheese and crackers
• eating cheese with nuts
• eating string cheese
• adding cheese to salads, eggs, and sandwiches

A 100 g serving of cheddar cheese containsTrusted Source:

Eggs are a versatile and affordable source of protein. They also containTrusted Source the essential nutrients choline and selenium. For the full calorie and nutrient benefits, people should eat the whole egg, not just the white. Egg yolks are a valuable source of nutrients.

People can try:

• eating scrambled eggs on plain toast or avocado toast
• snacking on hard boiled eggs
• adding a fried egg to a sandwich
• adding hard boiled eggs to salads

One large egg containsTrusted Source:

The right spreads and toppings can add calories and flavor to food. People may want to choose full-fat options for the most calories.

For example, 100 gTrusted Source of cream cheese offers 350 kcal and 6 g of protein.

People can try:

• using cream cheese as a topping on toast or bagels
• adding hummusTrusted Source to chips and salsa for more calories and protein
• putting cream cheese on crackers or rice cakes
• eating guacamole along with chips

A 100 g serving of cream cheese spread containsTrusted Source:

A cultural focus on obesity and weight loss means some people do not know the risks of being underweight. However, being underweight can carry significant health implications.

Some risks of being underweight includeTrusted Source:

• infertility and pregnancy loss
• loss of bone density, which can lead to osteoporosis
• hormonal risks for men, such as low testosterone and reduced sex drive
• depression
• physical weakness
• vitamin and mineral deficiencies

Gaining weight can be difficult. Some people who have difficulty gaining weight feel nauseous or uncomfortably full when adding more calories to their diet, so increasing their food intake can take some getting used to.

Some useful tips include:

• prioritizing nutrient-dense, high-calorie foods like nuts, dried fruits, and whole milk dairy products
• adding one new snack per day
• using full-fat versions of foods like milk and cheese
• adding more calories to existing meals with nuts, granola, and spreads
• drinking calorie-rich beverages, such as protein shakes with whole milk

People who are underweight or cannot maintain their weight may benefit from eating high calorie snacks. They can try dried fruit, nuts, whole milk dairy products, and other calorie- and nutrient-dense foods.

If a person is unable to maintain a moderate weight despite eating more calories, they should contact a doctor to rule out underlying medical causes.

source:medicalnewstoday.com