because you are underweight and i don't have information about your diet or weight history i recommend you see a registered dietitian. your weight is quite low and it can be helpful for you to get individualized advice. you can find a dietitian in your area by going to eatright. org. in the meantime here are some things you can do to get started: eat regular meals and snacks every day (5-6 times daily). try to plan your meals ahead of time and have items you can put together for quick and healthy meals. include 3-5 food groups at meals including a whole grain protein (meat/beans/nut butter) fruits vegetables full-fat dairy (whole milk/yogurt) and healthy fats. for example in the morning you might have a big bowl of oatmeal topped with fruit and nuts and a side boiled egg. lunch might be a big sandwich salad and soup. include 2-3 food groups at snack time which may consist of cheese and whole grain crackers or an apple with peanut butter or half a meat sandwich with veggie sticks. gradually increase exercise to include cardiovascular exercise and resistance training. for more tips on how to gain weight in a healthy way see this article.
i am a 26 year old male ht. 5'5" wt. 42kg. i want to increase my weight in a healthy way. please advise.