With so many trendy diets and exercise plans to lose weight, it is easy to forget that there are people who want or need to gain weight. While 68% of our current nation is overweight or obese, there a few handfuls of people (less than 2%) that make up the population of underweight individuals in the United States. Even if you are not drastically underweight, there are some individuals who just prefer a fuller look while maintaining a healthy weight. Whatever your story, read on to learn how to make changes in your current eating habits to promote healthy weight gain. Even though your goal is to gain weight, you still want to put the weight on in a healthy manner. It is enticing to go for the pizza/burger/fries triad or bottomless milkshakes, but ultimately, these are not the foods that are going to help you long term. If you get used to having these foods every day, what happens once you get to your desired weight? More than likely, you will still want these foods because your palate is accustomed to them and they are yummy. Even if you cut portion size to continue eating these same foods, think about what's going on inside of your body. Greasy, heavy, high-calorie foods that are processed contain a lot of the undesirable fat, cholesterol, sodium, and sugar that contribute to heart disease, cancer, and other ailments. Too much of them and you are looking at a whole 'nother set of issues. However, these foods (and healthy variations of them) may be incorporated into an overall healthy lifestyle. 1. Eat more frequently. This seems like a no brainer, but increasing the frequency of your meals will allow you to increase your calories without overwhelming your belly by indulging in XL meals. Ideally, each of your main meals will contain a source of protein, a grain or other starch, and a non starchy vegetable. 2. Snack smart. Snacks are an easy way to add some extra calories to your day. Pack a few snacks with you to have on hand at work or school or for times when you may not have access to anything substantial for a while (e.g. errands, the mall, a long commute). To maximize the nutrition, make sure snacks are composed of a couple different food groups. For example, pair a yogurt (protein and dairy) with a couple of graham cracker squares or a boiled egg (protein and fat) with a slice of toast (grain). 3. Choose calorie-dense foods more often. Calorie-dense foods include pasta, rice, potatoes, and starchy vegetables, like corn, peas, and winter squash. For example, one cup of corn contains around 130 calories per cup. Compare this to one cup of summer squash, which contains 19 calories. Certain fruits, such as bananas, mangoes, and dried fruit also contain a relatively high number of calories per serving. 4. Incorporate healthy fats into your meals. Among healthy fats are avocados, oils (olive, flaxseed, rice bran, coconut), nuts, and nut butters. These foods are quite high in fat. However, it is the quality of the fat that makes all the difference. Incorporated into the right meal plan, these healthy fats aid in weight gain, loss, or maintenance. Since fat contains more calories per gram than carbohydrate or protein, foods higher in fat will also help those who tend to fill up quickly. Higher fat foods help you to pack in more calories, in a smaller portion of food. This may not sound like an advantage, but if you've ever tried to gain weight, eating large quantities of food all the time can leave you with that uncomfortable, stuffed feeling. Try adding a touch of oil to your soup for flavor, antioxidants, and to boost the caloric content. Add a generous smear of mashed avocado to your toast and top with an egg over medium. Use peanut butter as a dip for fruit slices. 5. Go back for seconds. You definitely don't hear this advice often, but when you are trying to gain weight, it is absolutely okay to pick on the leftovers if you still have room after your meal. 6. Drink your calories. I am not one to encourage liquid calories, but a well thought out smoothie that contains a blend of fruits, vegetables, and add ins, such as avocado, yogurt, coconut milk, etc, is an excellent strategy to pack in healthy calories. We aren't as quick to register the calories that we drink, so it is easier to pour them down than to shovel in solid foods. I would also add a serving of 100% fruit juice (no sugar added) for some extra calories. Skip the pop and other sugar-sweetened beverages. 6. Bulk up your calories with condiments. Add mayo to your sandwich. Or ketchup to your burger. All of the condiments that health-conscious people tend to shy away from are great for helping you to put on some weight. My advice is to stick with natural and organic brands that have minimal ingredients and don't have a ton of sugar. Mayonnaise, creamy salad dressings, relish, and ketchup are condiments that will enhance your food and add calories. Trader Joe's carries products that I feel comfortable recommending because you won't find high fructose corn syrup and a lot of other garbage that you might find in a typical grocery store. Trader's also tends to be on the less expensive side compared to buying the organic or better quality versions in a regular grocery store. 7. Build muscle. While diet plays a major role in healthy weight gain, exercise is also an important component that can help you build the body that you want. Weight training is most effective for shaping the body and building lean body mass. Consulting with a personal trainer can help when you are initially trying to develop an effective training program. Just like weight loss, weight gain doesn't happen overnight. Try not to focus too much on a number. Instead focus on how great you look and feel as you nourish your body with the kinds of foods that promote wellness. Stay encouraged and as always, be happy and healthy.
5 Comments
Slim
12/17/2015 05:24:46 pm
I feel like this article was written for me! I want to gain a few pounds so that I will look healthier. Following these tips will help. Eating smaller meals more often will make me feel better than eating a large amount at once. I like the idea of the healthy drinks, I am just too lazy to make them. I will do better. Thanks for the info!
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Alena
12/21/2015 05:43:03 am
Slim, we all have our lazy days, but I am glad that this article resonated with you and will hopefully motivate you to continue your weight gain journey! Thanks for commenting.
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Karen
12/19/2015 12:08:29 pm
Gaining weight is definitely not my issue but I have a friend who will be greatly helped by this information. Also, do you think older women (over 55) should carry a little more weight than younger women with the same basic body structure? Thanks for sharing your expertise.
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Alena
12/21/2015 06:28:19 am
Hi Karen, my thought is that yes, older women should probably stay towards the middle to higher end of a healthy weight range for them. Being too thin is associated with higher mortality for anyone, but as we age, our bones and joints do too. This is why older women are particularly at risk when they are smaller. We can become more susceptible to falls and fractures. The extra padding helps.
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7/2/2016 12:34:54 am
Too much of them and you are looking at a whole 'nother set of issues. However, these foods (and healthy variations of them) may be incorporated into an overall healthy lifestyle.
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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