How to gain weight

It is good for your health if you exercise regularly. At the same time it gives you more energy. Then it's especially important to eat properly. You need to eat both before you exercise and afterwards. One extra meal of porridge or pasta for a while before exercising is always good to gain weight.

Certain types of exercise can give more muscle if you also eat a lot. So you will gain weight as a result. If you want to get bigger, you can select more of the kind of training that gives muscles, and less of such as running, which burns a lot of energy.

It is not good to train too hard if you want to gain weight. If you exercise a lot, and you find the gain is very slow, eat more of the foods that contain a lot of energy.

It's good to eat a proper breakfast. For example, you can start your day with yoghurt with muesli, or at least a sandwich with cold cuts and fruit. Choose fatter milk or sour milk. If you find it difficult to eat a lot in the morning you can take with you, for example, a couple of sandwiches and a fruit and have it later.

Eat cooked food for lunch and dinner. For example, pasta, potatoes or rice, and anything containing proteins: meat, fish, eggs or beans.

Vegetables are also important for those who want to gain weight. Avocados are especially good because it is richer in calories than other vegetables. For more energy, pour a dash of oil over the food or add some butter on the pasta.

Try to eat every meal, even if you're not feeling particularly hungry. Also get some snacks between meals and a supper. Yogurt, a sandwich with butter or cold cuts and fruit are good snacks.
If you eat a lot of sweets or sweet cakes, make sure you take in a lot of other things too. If not, you may not have the energy to eat healthy things that your body needs to feel good.

Food that are rich in calorie and nutrient

Avocado

Avocado is an excellent source of monounsaturated fat as it is high in fat content. It helps to increase the absorption of other carotenoid-rich foods like fruits and vegetables

Peanut butter

Peanut butter contains a decent amount of protein for growth, and fiber to help fight constipation. It also has substances such as manganese, vitamin E, folate, tryptophan, vitamin B3, and copper to help fight disease

Pumpkin seeds

Very high levels of manganese and magnesium and an excellent source of protein and fat. It is high in nutrient and keeps you full for longer. Eaten regularly, pumpkin seeds can  assist you in weight gain.

Walnuts

Walnuts are a very good source of protein and fat as it is rich in omega 3 (monounsaturated) fat and alpha-linolenic acids.
It also helps you to burn fat too!
olive oil

Cheese

Cheese is high in energy density. It has a lot of calories per gram
Cottage cheese contains high quality proteins which help in adding muscle mass. It also contains the protein casein and can help a person gain weight.