Gain Weight
What To Eat To Gain Weight
Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.
Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.
It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.
Protein powders and nutritional supplement drinks such as Ensure (buy direct) can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.
It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.
Resistive Exercise To Gain Weight
Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.
Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.
Tools to Help You Gain Weight
Use these tips and tools to help gain weight:
·Start with this Calorie and Nutrition Guide to find out how many calories you will need to reach the weight you desire.
·Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.
·You can also use an online program such as Calorie Count Plus to track your calorie intake, your exercise and your changes in weight. Calorie Count Plus has a large data base of nutrition information for almost any food you like to eat.
·Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
·Mid-morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.
·Don’t add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
·Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.
·Drink healthy beverages such as milk and fruit juices to add calories. Don’t choose sugary sodas, which only add calories and no nutrition.
·Design a weight training program with help from About.com’s exercise site and our weight training site.
Eating Strategies to Gain Weight
It costs 3500 calories to gain one pound. That means, in order to gain one pound a
week, you have to consume 500 extra calories every day. Here are some tips for
getting those extra calories into your daily meal plan.
Eat frequently! – Make time for 3 large meals and
2-3 hefty snacks every day.
Eat larger than normal portions at meals!
Eat higher calorie foods! — Choose dried fruit,
starchy vegetables, dense whole grain breads and
cereals, hearty bean soups, nuts…
Add lots of “extras” to food! – Don’t eat anything
plain.
Add healthy unsaturated fats: olive and canola
oil, nuts, seeds, peanut butter, avocados.
Add healthy carbs and protein: honey, jam,
dried fruit, wheat germ, nonfat dried milk
powder, soy protein powder.
Make beverages count! – Drink shakes, milk, juice,
etc. instead of water, coffee, tea, and diet sodas.
Do resistance exercises! – Weight training helps
convert the extra calories into muscle rather than
flab. Aim for 2-3 times per week.
TRY THESE QUICK-N-EASY BREAKFAST IDEAS:
⇒ Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup
yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran
for a high energy liquid meal to go.
⇒ Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole
wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra
large banana and wash it down with a tall glass of milk
⇒ Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal.
Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
⇒ Nontraditional ideas:
* Heat up leftover pizza, pasta, or Chinese food from last night’s dinner.
* Make a peanut butter and honey, grilled cheese, tuna, or turkey sandwich.
* Pop a baked potato in the microwave for 5-10 minutes; top with chopped
veggies (frozen ones are quickest) and melted cheese, canned chili, or
hearty bean soup.
* Wrap vegetarian refried beans, shredded low fat cheddar cheese, and
tomato salsa in a couple of flour tortillas.
TRY THESE QUICK-N-EASY SNACK IDEAS:
⇒ Dry cereal: Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.
NOTE: Add raisins or other dried fruits to boost the calories and carbs.
⇒ Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you
are watching your salt intake.
⇒ Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free
brands NOTE: Spread with peanut butter or add slices of cheese to boost the
calories and protein.
⇒ Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or
ones with seeds to get the most nutrients. NOTE: Spread with peanut butter,
honey, jam, or low fat cream cheese to boost the calories.
⇒ Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried
fruits (like raisins, apricots, and dates) are especially easy to pack and very
calorie dense.
⇒ Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/
seeds are high in calories and good sources of protein, healthy
monounsaturated fats, vitamin E, and several other vitamins and minerals.
⇒ Sports bars, breakfast bars, and low fat granola bars: Prewrapped, very
portable, and very tasty.
Foods to Choose When You Need More Calories
Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or
rye (as opposed to fluffy white breads). The bigger and more thickly sliced the
better! Spread generously with peanut butter, jam, honey, hummus, or low fat
cream cheese.
Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat
Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed
cereals). When making oatmeal and other hot cereals, use low fat milk instead
of water. Add extra nuts and dried fruits for flavor.
Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and
beets have more calories than watery veggies like broccoli, cauliflower,
zucchini, green beans, and cucumbers.
Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried
apricots, etc.) have more calories than watery fruits such as oranges, peaches,
plums, berries, and watermelon. Buy canned fruit packed in heavy syrup,
instead of its own juice, for extra calories.
Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or
minestrone soups. These soups have more calories and carbohydrates than
brothy chicken, beef, and vegetable types.
NOTE: Creamed soups and chowders are also high-calorie choices, but they
are very high in saturated fat and should be eaten in moderation.
Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans,
green peas and corn, chopped vegetables, sunflower seeds and chopped
walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with
a liberal amount of vinegar and oil type dressing.
NOTE: Creamy dressings are high in calories, but also high in saturated fat.
Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit
smoothies, and regular soft drinks. Avoid filling your stomach up with non
caloric beverages like water, coffee, tea, and diet soft drinks.
HEALTHY HIGH-FAT ADDITIONS
Try… Instead of…
canola or olive oil
use to stir fry vegetables, chicken, butter
and lean meats
add to pasta, tomato sauce, and salads creamy sauces and creamy salad dressings
nuts and seeds *
add to hot or cold cereals, stir fry dishes,
vegetables, casseroles, salads
natural peanut butter *
spread on bread, bagels, crackers butter, cream cheese
trans-free tub margarine
add to potatoes and other vegetables, instead of gravy, sour cream, and butter
hot cereals, soups, breads, rice
low fat and fat free cheeses *
sprinkle on casseroles, soups, and salads regular cheeses
melt on vegetables
serve on sandwiches and crackers
low fat and fat free cream cheeses
spread on bagels and crackers regular cream cheese
serve with fruit
avocado
add to sandwiches, salads, mayonnaise, sour cream
and Mexican dishes
HEALTHY HIGH-CARBOHYDRATE AND PROTEIN ADDITIONS
Add Carnation Instant Breakfast, Nestle’s Quick, Ovaltine, or malt powder to flavor low fat
milk.
Add dried fruit, sugar, or maple syrup to sweeten hot or cold cereals.
Spread honey, jam, or jelly on breads, bagels, and crackers.
Add wheat germ or oat bran to casseroles, hot cereal, or power shakes.
Mix nonfat dry milk powder or soy protein powder into shakes, casseroles, mashed potatoes,
soups, and hot cereal.
* Also a good source of protein.
Sample Weight Gain Menus
The key to gaining weight is to consistently…
eat larger than normal portions,
choose healthful, high calorie foods and beverages,
and make time for three meals plus one or more hefty snacks every day!
These sample menus suggest healthful, high calorie, carbohydrate rich sports meals and snacks.
Eating at Home:
Approximate Calories
Breakfast
1 ½ cups orange juice 165
1 cup granola 500
1/4 cup raisins 120
1 large banana 130
2 cups 1% low fat milk 200
Total 1115
‘
Lunch
1 7-inch pita pocket 240
1 6.5 oz can tuna 200
4 Tbs. lite mayo 150
1 tomato + lettuce/sprouts 50
1 can lentil soup 360
1 1/2 cups apple juice 200
Total 1200
Dinner
3 cups spaghetti 600
1 cup Prego pasta sauce 300
1 10 oz pkg. frozen spinach 75
or 1 1/2 cups frozen mixed veggies
1/4 cup parmesan cheese 120
1 slice hearty wheat bread 100
1 1/2 cup 1% low fat milk 150
Total 1345
Snack
2 slices hearty wheat bread 200
2 Tbs. peanut butter 200
3 Tbs. jelly 150
2 cups 1% low-fat milk 200
2 medium carrots 60
Total 810
Day’s Total: 4470 calories
Eating on the Run:
Approximate Calories
Breakfast (at Bagel Shop)
2 large bagels 600
3 oz lite cream cheese 260
1 cup low fat fruit yogurt 250
12 oz orange juice 165
Total 1275
Lunch (at McDonald’s)
1 Grilled Chicken Delux 330
1 sm french fries 210
16 oz low fat chocolate shake 340
1 large (32 oz) Sprite 310
1 large banana 130
Total 1320
Dinner (at Pizza Place)
1 medium (10-inch), thick 1200
crust cheese + veggie pizza
Salad Bar (1 cup lettuce + 255
1/2 cup each green pepper, broccoli,
carrots, tomato, and garbanzo beans)
2 Tbs. Italian salad dressing 100
Water 0
Total 1555
Snack (Cafeteria)
2 slices hearty wheat bread 200
3 oz turkey breast 165
1 tomato + lettuce/sprouts 50
1 large apple 100
1 cup (8 oz) 2% low fat milk 120
Total 635
Day’s Total: 4785 calories
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