Underweight adults can gain weight safely following a nutritional diet plan. Here are some simple guidelines you can follow. You can consult a dietician to help you with gaining weight. • Usually there are 3 meals a day; breakfast, lunch and dinner. You can add 2 more meals to your daily routine. • Eat meals mainly of potatoes, rice, bread and starchy carbohydrates as much as you can. Add wholegrain meals where possible. Take a combination of carbohydrate and wholegrain rich diet. • Drink full-fat milk and also eat dairy foods. • Add protein to your diet in the form of beans, fish, eggs, meat, pulses and other protein rich foods. Take 2 meals of fish twice a week. • Eat small amounts of unsaturated oils and spreads such as rapeseed and sunflower. • Drink lots of water, at least 6-8 glasses daily. Make sure you don’t drink water before meals otherwise you will feel full.