| Obesity is such a problem in so many | | | | cornerstone of any healthy diet. You |
| places, that many people might ask, "why | | | | don't want to avoid healthy green |
| would anyone want to gain weight?" | | | | vegetables like green beans and |
| Well, there are a few reasons. Some | | | | asparagus just because they are low in |
| people are naturally thin and would like | | | | calories. Green vegetables have a lot of |
| to be bigger. Physical illnesses can | | | | nutritional value. You can add healthy |
| result in excessive weight loss. Eating | | | | calories to those vegetables by topping |
| disorders can result in massive weight | | | | them with nutritious foods like olive |
| loss and can, in fact, result in death | | | | oil, almonds and shredded cheese. You |
| from the lack of nutrition. Many elderly | | | | may also want to eat more of the |
| people have trouble preparing foods and | | | | starchier vegetables such as potatoes |
| are prone to excess weight loss as well. | | | | and corn. The starchy vegetables pack |
| | | | more calories into regular serving |
| Whatever your reason for wanting to gain | | | | sizes. |
| weight, you need to do so in a healthy | | | | You can add lots of fruit to your diet |
| manner. The foods you eat must supply | | | | too. Fruits are packed with vitamins and |
| you with much needed calories and give | | | | phytochemicals that will boost your |
| you all of the nutrients and | | | | health. For example, instead of drinking |
| phytochemicals that your body may have | | | | extra sugary sodas, enjoy orange juice |
| been missing for a while. | | | | or other fruit juice. You will get the |
| In order to gain weight, you need to | | | | calories you need, plus a lot of |
| consume more calories than you are | | | | vitamins that soda doesn't have. Snack |
| currently taking in every day. | | | | on fresh fruits any time of day to |
| You really shouldn't guess how many | | | | increase your calorie intake. |
| calories you need. If you have been | | | | Another large source of carbohydrates |
| fighting an illness, you should speak | | | | are the grains and cereals. The USDA |
| with your doctor about your daily | | | | suggests that you eat 6 to 11 servings |
| calorie need. You can also use an online | | | | of foods from the bread and cereal |
| calculator such as MyPyramid.gov or this | | | | group. At least three of those servings |
| Nutrition Guide. | | | | should be from 100% whole grain |
| Once you know how many calories you need | | | | products. Whole grains are a great |
| to aim for each day, use a food diary to | | | | source of fiber and nutrients. |
| track your daily intake. A food diary | | | | Fats and Oils |
| will help you track your calorie intake | | | | Healthy fats include polyunsaturated |
| and help remind you when it is time to | | | | fats such as omega 3 essential fatty |
| eat and help you be sure you are getting | | | | acids and omega 6 essential fatty acids. |
| all of the nutrients you need. If you | | | | You can only get these fat from your |
| prefer to keep your food diary online, | | | | diet and they are important for healthy |
| you can join calorie-count.com. This | | | | hair, skin, neurological function and |
| site is free and allows you to track the | | | | help to reduce inflammation. |
| calories you take in as well as the | | | | Monounsaturated fats like olive oil is |
| calories you burn with exercise. This | | | | also a very healthy fat and can help |
| site also rates your daily diet for | | | | keep your cardiovascular system healthy. |
| nutrition. | | | | You want to add healthy fats to your |
| Choosing Healthy Foods to Gain Weight | | | | diet by eating lots of fish, nuts, and |
| Remember that you need to choose healthy | | | | seeds. Choose salad dressings or |
| foods to really be healthy. This is | | | | mayonnaise made with canola oil or |
| especially important if you are | | | | safflower oil. |
| recovering from an illness or have been | | | | Avoid foods that contain large amounts |
| under-nourished for a long time. You | | | | of saturated fats and trans fats. Red |
| want to gain weight and you want to | | | | meat, processed lunch meats, hot dogs |
| improve your health as well. | | | | and sausage have all been connected with |
| Tips for Increasing Calories While | | | | higher risks of diseases such as heart |
| Keeping a Healthy Diet | | | | disease and some cancers so you should |
| Add cheese, nuts and dressings made with | | | | eat those meats only sparingly. |
| olive, walnut or canola oil to salads. | | | | Avoid fried foods as well. Fried foods |
| Eat starchy vegetables such as potatoes | | | | such as french fries, donuts and fried |
| and corn more often. | | | | fish or chicken are sources of trans |
| Choose dried fruits or fruit juices as | | | | fats and not a healthy way to get the |
| healthy higher calorie snacks. | | | | calories you need. |
| Add cream or cheese sauces to fish and | | | | The protein sources you choose are |
| baked chicken breast. | | | | important too. Your body needs protein |
| Choose herbs and spices to increase the | | | | for muscle and organ structure, immune |
| flavors of your food rather than using | | | | system function, hormone synthesis and |
| too much salt. | | | | neurotransmitter formation. Healthy |
| Add powdered milk to soups and sauces to | | | | protein sources include poultry, fish, |
| add calories and protein. | | | | legumes, nuts and seeds. Red meat is OK |
| Peanut butter on whole grain bread, | | | | once or twice each week, but more red |
| apples or celery sticks is a great | | | | meat contains a lot of saturated fat. A |
| source of protein and calories. | | | | diet high in saturated fat has been |
| Stick with healthy desserts, such as a | | | | linked to cardiovascular disease. |
| bowl of berries with whipped topping and | | | | Processed meats like hot dogs, sausages, |
| lot of chopped nuts. | | | | bologna and other lunch meats are high |
| Add your healthy salad dressings to | | | | in calories, but also associated with |
| sandwiches and to top vegetables. | | | | higher risks of cancer. |
| If you don't care for much meat, add | | | | Dietary Supplements |
| legumes such as black beans, kidney | | | | Using a multivitamin with extra calcium |
| beans and pinto beans as protein | | | | may be beneficial for many people. There |
| sources. | | | | are "weight gaining" supplements |
| Pick dark chocolate as a treat. Dark | | | | available that can add extra calories to |
| chocolate has anti-oxidants that other | | | | your diet. These supplements usually |
| sweets don't have. | | | | have a lot of protein and carbohydrates. |
| The foods that you choose are important | | | | These types of weight gaining |
| for more than just calories. The foods | | | | supplements are fine, however if you are |
| you eat have to give you the nutrients | | | | recovering from an illness, it is good |
| you need as well. Don't just add more | | | | to speak with your doctor first to be |
| junk foods to your diet. Junk foods have | | | | sure the extra protein is OK. |
| lots of sugar, saturated fats, trans | | | | Portions Sizes and Meals |
| fats and calories, however they don't | | | | You can either add more calories to you |
| have much to offer nutritionally. Make | | | | diet by eating more meals per day, by |
| sure you choose foods that have good | | | | adding snacks and by increasing your |
| nutritional value along with those extra | | | | portion sizes. If a large meal makes you |
| calories. | | | | feel stuffed and uncomfortable, eat |
| Carbohydrates | | | | small portions, but eat more often. You |
| Your body needs carbohydrates for | | | | can add healthy snacks through out the |
| energy. Carbohydrates are the best fuel | | | | day. |
| for your body, although your body can | | | | Exercise to Gain Weight |
| use fats and proteins for energy if | | | | Exercise is very important for good |
| necessary. Since you need to gain | | | | health and the right type of exercise |
| weight, you should make sure you get | | | | can help you gain muscle, which will |
| enough carbohydrates to fuel your body | | | | give you more body mass. Weight lifting |
| as well as add the nutrients you need. | | | | exercises that are designed to build |
| Your best sources of carbohydrates are | | | | muscle should be included with your |
| fruits, vegetables, and whole grains. | | | | weight gaining diet and perhaps aerobic |
| Vegetables and fruits should be the | | | | exercise should be cut back a bit. |