Eating Strategies to Gain Weight
It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting those extra calories into your daily meal plan.
•Eat frequently! -- Make time for 3 large meals and 2-3 hefty
snacks every day.
• Eat larger than normal portions at meals!
• Eat higher calorie foods! -- Choose dried fruit, starchy
vegetables, dense whole grain breads and cereals, hearty
bean soups, nuts...
• Add lots of “extras” to food! -- Don’t eat anything plain.
• Add healthy unsaturated fats: olive and canola oil, nuts,
seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam, dried fruit,
wheat germ, nonfat dried milk powder, soy protein
powder.
• Make beverages count! -- Drink shakes, milk, juice, etc.
instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! -- Weight training helps convert
the extra calories into muscle rather than flab. Aim for 2-3
times per week.
TRY THESE QUICK-N-EASY BREAKFAST IDEAS:
*Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran for a high energy liquid meal to go.
* Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra large banana and wash it down with a tall glass of milk
* Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal. Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
* Nontraditional ideas:
- Heat up leftover pizza,
pasta, or Chinese food from
last night’s dinner.
- Make a peanut butter and honey, grilled cheese, tuna, or
turkey sandwich.
- Pop a baked potato in the microwave for 5-10 minutes; top
with chopped veggies (frozen ones are quickest) and melted
cheese, canned chili, or hearty bean soup.
- Wrap vegetarian refried beans, shredded low fat cheddar
cheese, and tomato salsa in a couple of flour tortillas.
TRY THESE QUICK-N-EASY SNACK IDEAS:
* Dry cereal: Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.
NOTE: Add raisins or other dried fruits to boost the calories andcarbs.
* Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you are watching your salt intake.
* Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free brands
NOTE: Spread with peanut butter or add slices of cheese to boost the calories and protein.
* Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or ones with seeds to get the most nutrients.
NOTE: Spread with peanut butter, honey, jam, or low fat cream cheese to boost the calories.
* Fruits: Bananas, apples, oranges, grapes, or other fresh fruits.
NOTE: Dried fruits (like raisins, apricots, and dates) are especially easy to pack and very calorie dense.
* Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/ seeds are high in calories and good sources of protein, healthy monounsaturated fats, vitamin E, and several other vitamins and minerals.
* Sports bars, breakfast bars, and low fat granola bars: Pre-wrapped, very portable, and very tasty.
It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting those extra calories into your daily meal plan.
•Eat frequently! -- Make time for 3 large meals and 2-3 hefty
snacks every day.• Eat larger than normal portions at meals!
• Eat higher calorie foods! -- Choose dried fruit, starchy
vegetables, dense whole grain breads and cereals, hearty
bean soups, nuts...
• Add lots of “extras” to food! -- Don’t eat anything plain.
• Add healthy unsaturated fats: olive and canola oil, nuts,seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam, dried fruit,
wheat germ, nonfat dried milk powder, soy protein
powder.
• Make beverages count! -- Drink shakes, milk, juice, etc.
instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! -- Weight training helps convert
the extra calories into muscle rather than flab. Aim for 2-3
times per week.
TRY THESE QUICK-N-EASY BREAKFAST IDEAS:
*Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran for a high energy liquid meal to go.
* Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra large banana and wash it down with a tall glass of milk
* Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal. Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.* Nontraditional ideas:
- Heat up leftover pizza,
pasta, or Chinese food from
last night’s dinner.
- Make a peanut butter and honey, grilled cheese, tuna, or
turkey sandwich.
- Pop a baked potato in the microwave for 5-10 minutes; top
with chopped veggies (frozen ones are quickest) and melted
cheese, canned chili, or hearty bean soup.
- Wrap vegetarian refried beans, shredded low fat cheddar
cheese, and tomato salsa in a couple of flour tortillas.
TRY THESE QUICK-N-EASY SNACK IDEAS:
* Dry cereal: Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.NOTE: Add raisins or other dried fruits to boost the calories andcarbs.
* Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you are watching your salt intake.
* Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free brands NOTE: Spread with peanut butter or add slices of cheese to boost the calories and protein.
* Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or ones with seeds to get the most nutrients.
NOTE: Spread with peanut butter, honey, jam, or low fat cream cheese to boost the calories.
* Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried fruits (like raisins, apricots, and dates) are especially easy to pack and very calorie dense.
* Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/ seeds are high in calories and good sources of protein, healthy monounsaturated fats, vitamin E, and several other vitamins and minerals.* Sports bars, breakfast bars, and low fat granola bars: Pre-wrapped, very portable, and very tasty.
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