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