To help you gain weight healthily, focus on a balanced intake of fats, proteins, and carbohydrates. Generally, fats should make up about 20-35% of your total daily calories. Since you're aiming to gain weight, consider the higher end of this range, but prioritize quality over quantity.

Key Points:

1. Choose Healthy Fats:a. Include avocados, nuts, seeds, olive oil, and fatty fish.b. These provide essential fatty acids and support overall health.

2. Caloric Surplus:a. Consume more calories than you burn.b. Fats are calorie-dense (9 calories per gram), aiding efficient calorie intake.

3. Balance with Other Nutrients:a. Ensure adequate protein and carbohydrates for muscle growth and energy.

4. Monitor Progress:a. Track your weight and adjust fat intake as needed.b. Consulting a dietitian can provide personalized guidance.

Gaining weight should be gradual and focused on building muscle rather than just adding fat. Discuss your diet plan with a healthcare professional if you have underlying health conditions.