Healthy Weight Gain
Do you struggle to keep weight on? Finding ways to eat more than you burn will be the key. Similar to losing weight, gaining weight should be done gradually. An additional 500 - 1000 calories each day can lead to gaining 1-2 pounds a week, considered to be a healthy rate of weight gain.
Consider these tips to help reach a healthy weight and stay there:
If you do not have an appetite or if you fill up quickly...
- during meal or snack time, choose foods that are nutrient dense before low nutrient density foods
(see below for suggestions of nutrient dense foods);
- drink water and other beverages between meals instead of during meals.
- eat small frequent meals.
- take a walk before mealtime.
Getting the Most Bang for Each Bite
Remember, the goal is to gain weight while taking in the nutrients that provide energy for vibrant living. Alas, as much as a daily ice cream sundae made with premium ice cream and drenched with chocolate sauce and whipped cream sounds like the perfect weight gain solution, most of us don't have the genes that will protect against the unhealthy consequences of such a habit. Far better to focus on nutrient dense foods that provide both calories and body-fueling nutrition.
Below are tips for including more nutrient dense foods in your day.
Tips that will help give the most bang for each bite.
- snack on nuts and dried fruits.
- use toasted nuts as toppings for salad, oatmeal, and fish or poultry dishes.
- spread nut butters or cream cheese on toast, apples and bananas.
- layer cheese and avocado on sandwiches.
- include avocado in salads and as guacamole dip with toasted pita points.
- between meals, drink fruit smoothies with added protein powder;
- use milk instead of water when cooking soups and hot cereals.
- make sandwiches with bagels instead of bread.