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Quality Weight Gain

If being too thin is your weight problem there might be a healthy way to put on a few pounds without resorting to unhealthy fats and simple sugars. Keep in mind that there is likely to be a family tendency. Look at mom and dad, if they are thin too there is likely to be limits as too just how much you will be able to gain.

  1. The most important thing is to eat more food. If you can consumeabout 500 calories above your normal intake you can gain one pound aweek. 500 calories X 7 days =3500 calories = I pound. Snack on an extrasandwich and milk.
  2. Eat consistently. Skipping meals makes it harder to get all thecalories you need for weight gain. Try eating 5-6 small meals and snacksthroughout the day
  3. Eat a balanced diet.

Be sure to have a physical examination - let your health care provider rule out any illness that may be the underlying cause for weight loss or the inability to gain weight.

Tips

Save soups, salads and beverages for after the entrée to avoid filling up on low calorie foods

Choose high calorie versions of foods like hot cereal instead of flakes and milk instead of water.

Try using real foods versus supplements (e.g. Ensure).A peanut butter( 2 Tbsp.) and jelly ( 1 Tbsp.) sandwich on two slices of bread = 410 calories. 8 oz 1% milk = 100 calories

Eat foods high in good fats like:

Nuts and seeds

  • Avocados
  • Peanut Butter and other nut butters
  • Olive and canola oil
  • Fatty Fish

Continue to avoid saturated and trans fats e.g.

  • Red meat
  • Butter
  • Ice cream
  • Margarine and commercial baked goods

Do muscle strengthening exercises routinely to ensure that the weight you do put on is muscle.

Donna Tinnerello, MS, RD, CD/N Updated August 2000

Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.