List three weight-gain strategies for those who are underweight

Question

What will be an ideal response?

Answer 1

Eat Energy-Dense Foods Energy-dense foods (the very ones eliminated from a successful weight-loss diet) hold the key to weight gain. Pick the highest kcalorie items from each food group—that is, milk shakes instead of fat-free milk, salmon instead of snapper, avocados instead of cucumbers, a cup of grape juice instead of a small apple, and whole-wheat muffins instead of whole-wheat bread. Because fat provides more than twice as many kcalories per teaspoon as sugar does, fat adds kcalories without adding much bulk.
Although eating high-kcalorie, high-fat foods is not healthy for most people, it may be essential for an underweight individual who needs to gain weight. An underweight person who is physically active and eating a nutritionally adequate diet can afford a few extra kcalories from fat. For health’s sake, it is wise to select foods with monounsaturated and polyunsaturated fats instead of those with saturated or trans fats: for example, sautéing vegetables in olive oil instead of butter or hydrogenated margarine.
Eat Regular Meals Daily People who are underweight need to make meals a priority and take the time to plan, prepare, and eat each meal. They should eat at least three healthy meals every day. Another suggestion is to eat meaty appetizers or the main course first and leave the soup or salad until later.
Eat Large Portions Underweight people need to learn to eat more food at each meal. For example, they can add extra slices of ham and cheese on a sandwich for lunch, drink a larger glass of milk, and eat a larger bowl of cereal. The person should expect to feel full. Most underweight individuals are accustomed to small quantities of food. When they begin eating significantly more, they feel uncomfortable. This is normal and passes with time.
Eat Extra Snacks Because a substantially higher energy intake is needed each day, in addition to eating more food at each meal, it is necessary to eat more frequently. Between-meal snacks can readily add to weight gains. For example, a student might make three sandwiches in the morning and eat them between classes in addition to the day’s three regular meals. Snacking on dried fruit, nuts, and seeds is also an easy way to add kcalories.
Drink Juice and Milk Beverages provide an easy way to increase energy intake. Consider that 6 cups of cranberry juice add almost 1000 kcalories to the day’s intake. kCalories can be added to milk by mixing in powdered milk or packets of instant breakfast. For people who are underweight because of illness, liquid dietary supplements are often recommended because a weak person can swallow them easily. Used in addition to regular meals, these high-protein, high-kcalorie formulas can help an underweight person maintain or gain weight easily.
Exercise to Build Muscles To gain weight, use strength training primarily, and increase energy intake to support that exercise. Eating extra food to provide an additional 500 to 1000 kcalories a day above normal energy needs can support the exercise as well as build muscle.