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 healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut
butter, avocados.· Do resistance exercises! -- Weight
training helps convert the extra calories into muscle rather than flab. Aim for
2-3 times per week.
· Add lots of “extras” to food! --
Don’t eat anything plain.
·
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.
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 and carbs.
⇒ 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:
Prewrapped, very portable, and very tasty.
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