Who is sexier, Jennifer Lopez or Olive Oyl from the old Popeye cartoons? Most people would emphatically respond, “J-Lo!” Some of us are naturally endomorphs and have a hard time losing weight. At the other end of the spectrum are ectomorphs, who are skinny and have trouble gaining weight. Being skinny can be emotionally difficult. That may be hard to believe, especially for women, given our current “thin is in” beauty culture. Others who may want to gain weight are bodybuilders and those who are overcoming eating disorders.

The idea behind gaining weight is not to become obese, of course, so fast food is definitely out of the question. This is because obesity is accompanied by serious health risks, such as heart disease and diabetes. Rather, people who want to gain weight need healthy, high-calorie foods to gain weight. The healthy way to gain weight naturally is with protein-rich foods, which will also build lean, attractive muscles.

The three main nutrients for the human body are protein, which supplies amino acids; fats, which provide fatty acids; and carbohydrates, which supply glucose. These three main nutrients are also the foods to gain weight! Here is a snapshot of how to optimize your diet with healthy high calorie foods to gain weight.

Protein should be the basic component of every meal and snack. Protein builds lean muscle. This doesn’t mean fast food burgers! Make sure your protein sources are lean: chicken, fish, or vegetarian alternatives like beans and tofu. Red meat and dairy products are generally not recommended because they are high in saturated fat. However, there are healthy ways to eat red meat and dairy, which we’ll talk about shortly. Your protein serving should be the largest serving on your plate. Lean protein snacks include hummus, nuts, low-fat cheese, and yogurt.

Enjoy plenty of whole-grain carbohydrates. This doesn’t mean highly processed white carbs like chips, white bread, and bagels! Think brown. Whole carbohydrates include items like multigrain crackers, whole wheat bread, and basmati rice. Weight-watchers avoid highly processed carbohydrates and reduce their intake of whole-grain carbohydrates to one or two servings per day. Since your goal is to gain weight, feel free to eat whole carbohydrates with each meal. Hummus-dipped seven-grain crackers make a hearty snack!

Eat at least five servings of fresh fruits and vegetables every day. You can increase your serving intake by also drinking 100 percent fruit juices. Also, be sure to add a fruit or vegetable to each meal. We could change the old saying “An apple a day keeps the doctor away” to “Five servings a day keeps disease at bay!”

Enjoy healthy fats. Fats promote nutrient absorption, facilitate nerve transmission, and maintain cellular integrity. This doesn’t mean eating greasy fries! Not all fats are the same. There are good fats and bad fats. The good ones are monounsaturated and polyunsaturated fats. Monounsaturated fats lower LDL or bad cholesterol and also raise HDL or good cholesterol. Tasty examples are walnut, canola, and olive oils. Polyunsaturated fats also lower LDL and total cholesterol. Those healthy omega 3 fatty acids you always hear about are polyunsaturated fats. Salmon, fish, and corn, soybean, safflower, and sunflower oils are high in polyunsaturated fat. Dip your whole wheat bread from a local baker in gourmet olive oil! Make a big, creamy batch of guacamole with plenty of avocados; add a few pieces of tomato and onion. These are delicious, healthy, high-calorie foods for weight gain! Avoid bad fats, as they cause heart disease and certain types of cancer. The bad guys are saturated fat and trans fat. Saturated fats raise LDL and total cholesterol; They are found primarily in animal products, such as meat, dairy, and eggs. Trans fats come from hydrogenated oils. Scientists blend hydrogen into any type of oil, even originally healthy oils, to give processed foods a longer shelf life and a creamier “mouthfeel.” French fries and bagels, stick margarine, shortening, and countless packaged foods contain partially hydrogenated oils. Read the labels and avoid them.

If you are going to eat animal products from time to time, protect your health by doing it the right way. If you want to indulge in some red meat and dairy as part of your healthy weight gain plan, here are some tricks to keep the bad fats at bay. Opt for meats and dairy that come from grass-fed animals, preferably from local small family farmers in your area. Grass-fed and organic meat is now available in most supermarkets. These products are not only far superior in taste, but also contain more good fats, especially omega 3 fatty acids, than bad fats. They also have conjugated linearic acid and are high in beta-carotene. These nutrients plummet in ordinary mass-produced meat and dairy products, because the animals are fed corn, which is less expensive and makes the animals bigger. You might also be surprised to learn that animals often receive truckloads of stale or spoiled junk food, like snack cakes from bakeries, because it’s so cheap.

Another method you can use to supplement healthy foods to gain weight is to focus on anaerobic exercise instead of aerobic exercise. Aerobic exercise is moderate activity done over a long period of time, such as running and bicycling. Aerobic exercise burns fat. However, if you’re trying to gain weight, retain some fat to sculpt it into attractive, lean muscle, and turn to anaerobic exercise. Anaerobic exercise is high-intensity with short bursts of action, such as weight lifting, sprinting, and jumping. Weight lifting is the perfect anaerobic exercise for someone who is trying to gain weight. Bodybuilders use this type of anaerobic exercise to build muscle mass, and non-endurance athletes use it to build power. Weightlifting builds a hard body for men that women love, and sculpts those curves on women that men appreciate! Once you reach your target weight, you can supplement anaerobic exercise with aerobic exercise for overall cardiovascular health.

In addition to these dietary tips, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein every day, so supplementing with a soy or whey protein shake can help increase overall intake. Everyone who is too skinny wants to gain weight, look good, and build strength. Take the next step today and enjoy the benefits of a fit and healthy body.