HOW TO GAIN WEIGHT

1. Include starchcarbohydrates 
2. Prefer High calorie content food
   
3. Dont change your food menu, increase the intake quantity
   
4. Whole grains & cereals, pasta, yams, beans,banana, potatoes, raisins,rice and oatmeal.
5. Add a little bit of fat as some of the healthy "good" fats (olive oil,flax oil, some peanut butter) 
6. Include high nutritional value as well as high calorie density
7. Avoid saturated fats, sugar and processed junk foods.
8. Include extra calories apart from food, A meal replacement or weight gainer supplement can make your weight gain program easier.
9. Drink a lot of your calories in the form of low fat/skim milk, juice or supplements/shakes.

RAISINGS

A cup of raisins has 37 times more calories,it contains 

520 calories. 

Getting enough calories to gain weight.

Take a cup of raisin soak water overnight , Est the whole early inthe mornig for a month

FISHES

4 oz of Chinook salmon has 262 calories and 15 grams of (good) fat; 

4 oz of Haddock has 137 calories and only 1 gram of fat. 

cold water fish like Salmon are another great addition to a weight gain program because of the higher calories and the essential fatty acids (good fats), .