Although being slim can often be healthy, being skinny can be a concern if it results from inadequate food or pregnancy, or other health interests. So, if you're underweight, consult your dietitian for an evaluation. Together, you can prepare how to meet your goal weight.
Here are some healthy ways to gain weight when you're skinny:
When you're underweight, you may feel full faster. So eat five to six smaller meals during the day rather than two or three large meals.
Consume Nutrient-Rich Food
As part of an overall healthy diet, choose whole-grain bread, pasta, and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
Healthy Smoothies & Shakes
Don't fill up diet soda, coffee, and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, we may recommend a liquid meal replacement.
Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher-calorie beverages along with a meal or snack.
Junk Food When?
Snack on nuts, peanut butter, cheese, dried fruits, and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
Extras won't Hurt Much
Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs and fat-free dried milk in soups and stews.
Even when you're underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt, and granola bars are good choices.
Regular Work Out
Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.
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