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Gaining Weight - A Healthy Plan for Adding Pounds
Winning at weight gain comes down to pairing a balanced eating pattern with regular
physical activity - like any healthy lifestyle. While many overweight people find it
difficult to shed extra pounds, those who are underweight face their own challenges
trying to keep each pound and add more. The good news for those trying to gain
weight is that adding pounds can be simplified by following these healthy and practical
tips.
Plan ahead for extra meals and snacks
The key to gaining weight is shifting the body weight equation so that you take in more
calories than you burn. To gain weight, you may need to eat more food. Instead of the
traditional "three squares a day," add two or three substantial snacks between three
moderate-size meals. By spreading out your food choices during the day, you'll be
more likely to enjoy your meals and snacks without feeling overstuffed.
Concentrate on calories
Tip the scales toward weight gain by choosing foods that are "calorie-dense," or high
in calories. While rich desserts and fried foods quickly come to mind, the emphasis
should be on foods that pack other nutrients, such as protein, vitamins, and minerals,
in addition to calories.
Where can you start?
Begin by choosing calorie-rich foods from each group of the Food Guide Pyramid
shown below, plus fats, oils, and sweets in moderation. Aim for the higher end of the
recommended number of servings from each group shown in the Pyramid. Here are
some calorie-dense, nutritious foods:
- Bread, cereal, rice, and pasta: granola, bagels, biscuits, cornbread
- Fruits: canned fruit in syrup, dried fruits, fruit nectars
- Vegetables: avocado, olives, potatoes, peas, corn, squash
- Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon,
swordfish, omelets, nuts, peanut butter, kidney beans, chickpeas
- Milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings,
custards, milkshakes
Use in moderation fats, oils, and sweets, such as butter, margarine, sour cream,
cream cheese, gravy, salad dressings, jellies, jams, honey, and candies.
Maximize each mouthful
Incorporating extra calories into everyday meals can make eating a creative and
flavorful experience. Try adding these nutritious, calorie-packed combinations to your
meals:
- Use milk in place of water in hot cereal, soups, and sauces. Sprinkle powdered milk
into casseroles and meatloaf for added calories, protein, and calcium.
- Add avocado, cheese, and salad dressings to sandwiches. Even fat-free dressings
and cheeses will add calories without added fat.
- Mix cooked, chopped meat, wheat germ, nuts, beans, or cheese into casseroles,
side dishes, and pasta.
- Choose calorie-dense beverages, appetizers, soup, salads, entrees, and desserts
when dining out. Take home leftovers for a snack.
Let snacks work in your favor
Smart snacking plays an important role in gaining weight. Choose snacks that add
calories, vitamins, and minerals, such as powdered milk added to a yogurt or ice
cream-based shake with fruit and fruit juice. Dip crackers, chips, and fresh vegetable
relishes into high-calorie dips made with cheese, sour cream (either regular or
reduced-fat), mashed beans, or fat-free salad dressings. Space out snacks during the
day so you don't spoil your appetite for later meals.
Try this recipe with a hearty soup or casserole for a great meal!
Quick Cheese Bread
3 3/4 cups flour, sifted
5 teaspoons baking powder
1/2 teaspoon salt
1/3 cup margarine
2 1/2 cups shredded cheddar, Swiss, or Monterey Jack cheese
1 1/2 cups skim milk
2 eggs, slightly beaten
Combine all dry ingredients. Cut in margarine until mixture resembles coarse crumbs.
Stir in cheese. Combine milk and eggs and add to cheese mixture until just
moistened. Spoon into greased 9" x 5" loaf pan. Bake at 375 degrees for 1 hour.
Remove from pan immediately. Makes 12 slices. Calories per slice: 280; Protein: 11
grams; Fat: 13 grams; Fiber: 1 gram; Calcium: 230 milligrams.
Adapted from the book Pass the Calories, Please!
 Pass the Calories, Please: A Cookbook and Problem-Solving Guide for People Who Need to Eat More: - Gail Farmer, MS, RD. Buy it NOW through Amazon.com's secure server!
Click HERE or on the image of the books to give this gift to yourself or someone else!
Pass the Calories, Please: - Gail Farmer, MS, RD. Buy it NOW through Amazon.com's secure server!
Click HERE or on the image of the books to give this gift to yourself or someone else!
For more information
The American Dietetic Association/National Center for Nutrition and Dietetics Consumer Nutrition Hotline. For food and nutrition information or for a referral to a registered dietitian in your area,
call 800/366-1655.
Copyright © 1995. ADAF. Reprinted with permission. My ParenTime and the ADA do not endorse the products or services of any company.
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