Gaining weight in a healthy manner involves increasing your caloric intake while maintaining a balanced diet that provides essential nutrients. It’s important to focus on nutrient-dense foods to ensure that the weight you gain is primarily muscle mass and not just fat. Here are some types of foods that can help you add weight in a healthy way:

1. Protein-rich foods: Protein is essential for muscle growth and repair. Include lean sources of protein like chicken, turkey, fish, lean beef, tofu, tempeh, legumes (beans, lentils), and dairy products (if you’re not lactose intolerant).
2. Complex carbohydrates: Carbohydrates are a significant source of energy. Choose complex carbs like whole grains (brown rice, quinoa, whole wheat bread), oats, sweet potatoes, and pasta for sustained energy.
3. Healthy fats: Fats are calorie-dense and can help increase your daily calorie intake. Opt for healthy fats found in avocados, nuts, seeds, olive oil, and fatty fish like salmon.
4. Dairy products: Whole milk, yogurt, and cheese are calorie-dense and provide protein and healthy fats. If you’re lactose intolerant, consider lactose-free alternatives or fortified plant-based options.
5. Nuts and nut butter: Nuts, nut butters (like peanut butter or almond butter), and seeds are calorie-dense and provide healthy fats, protein, and fiber.
6. Fruits and vegetables: While fruits and vegetables are generally low in calories, they are rich in vitamins and minerals that support overall health. Include them in your diet to ensure you get essential nutrients.
7. Protein shakes or smoothies: You can make high-calorie shakes or smoothies by blending ingredients like protein powder, milk or yogurt, fruits, nuts, and oats. These can be a convenient way to increase your calorie intake.
8. Dried fruits: Dried fruits like raisins, dates, and apricots are calorie-dense and can be added to your diet as snacks or mixed with other foods.
9. Lean red meat: Red meat is calorie-dense and rich in protein and iron. Opt for lean cuts to minimize saturated fat intake.
10. Regular meals and snacks: Eating more frequent meals and snacks throughout the day can help you increase your overall caloric intake.

Remember that it’s important to combine a calorie surplus with resistance training or strength exercises to build muscle mass rather than just gaining fat. Consult with a healthcare professional or a registered dietitian to create a personalized meal plan and ensure you are gaining weight in a healthy and sustainable way. Also, keep in mind that genetics can play a role in how your body responds to weight gain, so it’s important to be patient and consistent in your efforts.