The key to gaining weight is shifting the body weight equation so that you take in more calories than you burn. To gain weight, you may need to eat more food. Instead of the traditional “three square meals a day,” add two or three substantial snacks between three moderate-size meals. By spreading out your food choices during the day, you’ll be more likely to enjoy your meals and snacks without feeling overstuffed.

Begin by choosing calorie-rich foods from each group of the Food Guide Pyramid, plus fats, oils, and sweets in moderation. Aim for the higher number of servings from each group shown in the Pyramid. For example, in the Bread Group, choose granola, bagels, biscuits, and cornbread. In the Fruit Group, choose canned fruit in syrup, dried fruits, and fruit nectars. For vegetables, choose avocado, olives, potatoes, peas, corn, and squash. In the Meat Group, choose beef, pork, lamb, poultry, salmon, swordfish, omelets, nuts, peanut butter, and chickpeas and other dried beans. In the Milk Group, choose milk, fruited yogurt, hard cheeses, ice cream, pudding, custard, and milkshakes.

Smart snacking plays an important role in gaining weight. Add powdered milk to yogurt or ice-cream based shakes and fruit smoothies. Dip crackers, chips, and fresh vegetables in high-calorie dips made with cream cheese, sour cream, mashed beans, or salad dressings. Space out snacks during the day so you don’t spoil your appetite for later meals.