• Being underweight can damage your health.loss weight image by gajatz from Fotolia.com
  
  If you are struggling with being underweight and trying to put on more pounds, then there are changes you can make in your diet to support weight gain and a healthy lifestyle. Increasing weight has a positive effect on the immune system, energy levels, skin health and cognitive function. Remaining underweight may affect your overall health and put you at risk to diseases such as osteoporosis and cancer.
  
  

Healthy Carbohydrates

• Whole grain breads are a healthy way of increasing weight.bread image by Maria Brzostowska from Fotolia.com
  
  Carbohydrates include some of the most calorie-dense foods on our supermarket shelves. However, refined carbohydrates such as white flour, white sugar and white rice increase the risk of insulin resistance and diabetes. Eating healthy carbohydrates such as whole grains, wholemeal breads, vegetables, fresh fruit, nuts and seeds will aid weight gain and provide B vitamins, minerals, folic acid and dietary fiber.
  
  

Essential Fatty Acids

• Avocados are high in calories and a rich source of essential fatty acids.avocado image by Victor B from Fotolia.com
  
  Foods that are high in essential fatty acids help to support health of the brain, heart and skin, and are high in calories too. Consuming foods such as sardines, salmon, tuna, mackerel, almonds, walnuts, Brazil nuts, cashews, avocados, olive oil and sea vegetables will support healthy weight gain, energy and mood balance. Essential fatty acids can also be taken through supplementing with fish oil capsules.
  
  

Fruits and Berries

• Bananas are a good source of minerals, fiber and fruit sugars.bananas image by Maria Brzostowska from Fotolia.com
  
  Fruits and berries provide nutritious snacks for people looking to increase their weight. In addition to natural fruit sugars, fruits and berries are rich in vitamin C, minerals, antioxidants and other natural plant chemicals that support health. Beneficial fruits and berries include bananas, blueberries, strawberries, grapes, watermelon, kiwifruit, mangoes, pineapples, figs, dates and peaches.
  
  

Vegetables

• Potatoes and sweet potatoes provide starch for weight gain.Sweet Potatoes and New Potatoes in Baskets image by bawinner from Fotolia.com
  
  Vegetables high in starch and carbohydrates will provide more calories for weight gain. The vegetables with the highest level of calories include potatoes, sweet potatoes, parsnips, yams, artichokes, Jerusalem artichokes, beetroot, kale, carrots, onions and winter squash. Several of these vegetables, such as beets, carrots and parsnips, are high in natural sugars and are effective for children trying to gain weight.
  
  

Snacks

• Smoothies are a healthy way of increasing your antioxidants as well as your weight.fruit smoothie image by Shirley Hirst from Fotolia.com
  
  Healthy snacks are an important source of energy throughout the day and will help to increase the amount of daily calories. Some useful snacks include avocado spread on wholegrain toast, fresh fruit or berry smoothies with Greek yogurt, protein bars, nut or muesli bars and wholegrain crackers with either tuna, tahini spread or hummus.
  
  

Spirulina

• Research shows spirulina supports weight gain.pills 2 (path included) image by samantha grandy from Fotolia.com
  
  Spirulina is a nutritious algae taken as a supplement or added as a powder to smoothies and health shakes. In a study published in "Annals of Nutrition & Metabolism" in 2005, Jacques Simpore and colleagues from the University of Ouagadougou in Burkina Faso found that giving spirulina as a supplement to children with HIV corrected their anemia and weight loss significantly. Spirulina is a rich source of vitamins, minerals, chlorophyll, proteins, essential fatty acids and antioxidants, making it an important supplement for weight gain.
  
  

Health Warning

• Low body weight may be a symptom of a deeper issue.doctor t image by Andrey Kiselev from Fotolia.com
  
  If weight loss continues, seek advice from a health care professional immediately. The causes of being underweight include stress, irritable bowel syndrome, anorexia, bulimia, thyroid diseases, metabolic diseases, viral infection and cancer. Health risks of being underweight include malnourishment, osteoporosis, poor mood balance, low energy, decreased immune function, reduced fertility and changes in hormone balance.