While million of people are obese we are also faced with the exact opposite condition of under weight people. The only difference is that being overweight is a topic of discussion while not many focus on maintaining a healthy weight or help to gain weight.

In order to gain weight you must eat calorie rich foods that are healthy calorie and not empty calories.

Peanut butter is an energy dense food; a small portion of it can add 200 calories to your daily intake. A peanut butter sandwich hence is a healthy snack to opt for when you are trying to tip the scales.

Nuts are equally healthy. Besides peanuts, walnuts, almonds, cashews and all the other nuts are rich sources of energy and fats. Munch on them rather than grabbing a bad of chips or crisps.

A tuna sandwich every now and then helps to gain 30 grams of protein. It makes an excellent evening snack during family time. Tuna is a protein rich foods so it is safe to consume it at night.

Cottage Cheese works the same way as tuna. It is a low fat high protein food that is nutritious and makes a delicious meal. Toss it in with a salad or grill with peppers and tomatoes for a light dinner that packs a punch.

Avoid chocolates but a chocolate milkshake is a great meal option. Watch out for the label though, a fat free version is not devoid of calories. Also note the sugar content in the drink, gaining weight does not mean increasing your sugar levels, this will have adverse effects.

Eat plenty of fruits daily. You must get at least 5 to 6 servings of fruit in the day. I prefer biting into the fruit itself but others like adding it to punches, shakes and smoothies. Either ways indulgence is in fruits pays off.