What are the best foods for gaining weight- healthy not junk food please?

am looking to gain weight- my toddler and i are both fairly thin- mostly genetics but i refuse to believe i cant get past genetics :) so would like some healthy weight gaining recipes or ideas thank you- its going to be a hard question i know because our world doesnt revolve aroung gaining weight- rather its all about losing it but we thinnies are still fighting too lol!

Those who are extremely lean tend to have weaker immune systems,

making them prone to infections, surgical complications, and slower

recovery times for illness. They tend to have low muscle mass, and

less than ideal hair, teeth, and skin composition. They may have

disruptions in the ability to regulate hormones and protect bone

health, and women could become unable to menstruate.

There are many reasons why people may find it hard to gain weight.

Genetics can obviously play a role, but individual personalities and

the environment can be strong factors.

Some people are just more physically active, they tend to move around

more,

burning more calories than they take in. In children, the inability

to gain weight may signal a condition

known as "failure to thrive," which means a kid is not growing

appropriately for his/her age. This may be caused by an illness, or

eating patterns dictated by a parental idiosyncrasy.

Being able to eat anything with abandon is also deceiving -- even the

skinny need to worry about having too much sugar and fat for good

health. Poor diets can lead to ailments such as heart disease,

stroke, and

cancer.

If you want to put on weight, you should work out, to insure that you

put on muscle and not fat. Healthy weight gain, just like healthy

weight loss, takes time and

requires a conscious effort to apply good habits.

Recommended Ways to Gain Weight

Have meals with the right balance of proteins, carbohydrates, and the

right kinds of fat (such as unsaturated and monounsaturated fats,

olive oil, canola oil, pistachios, almonds and walnuts). Heinemann

suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein,

and a small amount of fat.

Eat foods higher in calories, vitamins, and minerals, as opposed to

higher in fat or sugar.

Pack more nutritious calories in each serving. For example, you may

add grated cooked eggs to mashed potatoes, ground chicken to soups and

gravies, cheese in casseroles, eggs, and soups, and nonfat dried milk

in soups, shakes, milk, and mashed potatoes.

If you get too full too fast, try having more high-calorie foods or

slices of foods as opposed to consuming the whole thing (raisins

versus grapes, granola and Grape Nuts versus corn flakes, mango slices

versus the whole mango).

Limit drinking beverages to a half-hour before and after a meal.

Drink mixed juices (apple/berry, peach/orange/banana as opposed to

one juice beverages) for a higher calorie intake.

With moderation, you may add in good fat sources to meals such as

nuts, avocado, olives, and fatty fish (salmon and mackerel).

Snack in between meals. Nuts, dried fruits, and yogurt are good

options, but it's also important to find nutritious foods that you

will enjoy.

Have a nutritious snack before bedtime, such as a peanut butter

sandwich.