With underweight (BMI below 18.5), the goal is to gain weight through calorie-dense, nutrient-rich foods. Low-calorie foods and appetite-suppressing substances are unfavorable. Here you can see which foods are classified as suitable or unsuitable with underweight.
With Underweight, 180 foods are currently allowed and 88 foods are not recommended. Check all foods in the interactive tool above.
Calorie-rich, nutrient-dense foods are ideal: nuts and nut butters, avocado, olive oil, full-fat dairy (cheese, yogurt, cream), legumes, whole grains, lean meat, fish, eggs, and dried fruits. Several small meals per day make it easier to meet calorie needs.
Calorie-free and low-calorie foods without nutritional value slow weight gain: light products, diet drinks, salad leaves as the main meal, predominantly water-rich vegetables (cucumber, lettuce) as the main portion, and empty calories from sugar without nutrients.
To gain weight, a calorie surplus of about 300 to 500 kcal per day above actual expenditure is needed. Individual requirements depend on age, sex, height, and activity level. A dietitian can calculate exact needs.
Yes, persistent underweight increases the risk of nutrient deficiencies (iron, vitamin D, B12, zinc), osteoporosis, immune weakness, muscle wasting, hormonal disorders, and cardiovascular problems. With a BMI below 17.5 or rapid weight loss, medical evaluation is strongly recommended.
Focus on nutrient-dense, calorie-rich foods: nuts, avocado, olive oil, full-fat dairy, salmon, whole grains, and dried fruit. Eat 5-6 small meals instead of 3 large ones and add healthy fats to every meal.
Nuts and dried fruit, avocado toast, yogurt with muesli and honey, smoothies with banana and peanut butter, cheese with whole grain crackers, and trail mix are calorie- and nutrient-rich snacks that help with weight gain.