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| Healthy Weight Gain |
Need to gain a few pounds?
Here are some guidelines and tips to help you pack a few on in a healthful way.
Some individuals may have experienced unwanted weight loss for a variety of reasons. If you have experienced very rapid weight loss please consult a physician.
It is best to try to gain weight gradually. Adding 500 calories per day to your normal intake will promote weight gain of approximately 1 pound per week. This amount of calories translates into something as simple as two additional snacks per day.
Protein is an important nutrient when trying to pack on the pounds. Protein helps to build muscle mass, some of which may have been lost during unwanted weight loss. Protein can come from meat, poultry, seafood and eggs, as well as dairy products, nuts, beans, and various protein supplements. When choosing protein sources, choose organic or hormone-free varieties whenever possible.
Tips for healthy weight gain:
- Choose a nutrient-dense breakfast cereal such as a low-sugar granola (try Ezekiel brand) or muesli that includes nuts, seeds, and some dried fruit. A hearty breakfast may include 2 poached eggs with natural turkey or chicken sausage, whole grain toast with almond butter or natural peanut butter and a bowl of fresh berries.
- Use milk (cow’s milk or unsweetened almond, rice, coconut or oat milk) to cook hot cereals and to add extra calories.
- Blend a smoothie with any kind of milk, unsweetened, organic yogurt, fresh or frozen fruit, or nut butters. Protein supplements may also be added to smoothies to help maintain muscle mass.
- Make sandwiches and toast with nutrient-dense breads such as sprouted grain, 100% whole wheat, or whole grain. Look for the word “whole” or “sprouted” as part of the description of the first grain listed under ingredients.
- Include calorie-dense foods such as avocado, coconut milk, coconut oil, nut butters, and olive oil.
- Try using more beans in meals and snacks. Hummus, bean salad, lentils, split pea soup, chili, and black bean salsa are some good ways to get more protein and fiber.
- Top salads with beans, avocado, almonds, walnuts, peanuts, cashews, sunflower seeds, meats, or dried fruit and use an extra virgin olive oil-based dressing.
- Choose vegetables that are higher in calories such as winter squash, yams, sweet potatoes, corn, peas, carrots and beets.
- If you are not sensitive to sugar end your meal with a small delicious dessert such as ice cream with nut butter, brown rice or tapioca pudding made with milk or coconut milk, yogurt with nuts and dried fruit, fruit muffin or bread, a few whole grain fig bars, or a whole grain cookie with a cup of relaxing herbal tea.
- Include a few extra snacks in your day that have a protein, fat and fiber component. For example: plain, organic yogurt sweetened with fruit, fruit juice, or agave with nuts or sunflower seeds; whole grain crackers with nut butter, hummus, cheese, or egg salad; nuts with some dried fruit; sliced apples or pears with nut butter; cereal or granola with milk.
