Ask the Dietitian
By Althea Zanecosky, MS, RD, LDN
Mid-Atlantic Dairy Association
November 2009
Q: I'm 21 years old and, like other members of my family, am tall and skinny. I want to put on some weight to look and feel better. What's a good way to gain weight if you're underweight? Should I switch from lowfat dairy to whole milk products?
A: Trying to gain weight can be as hard as trying to lose weight. There are genetic factors that may influence how many pounds we read as we step on the scale - so you may have partially inherited the tendency to be slender. But you can gain weight in a healthy way through diet and exercise changes.
The first step is to talk with your doctor. He or she knows your health history and can help you set a healthy target weight to aim for.
Health experts agree that increasing the amount of fat in the diet is not the best means to add pounds healthfully. Instead, try these ways to put in extra calories to your daily diet:
Eat nutrient-rich foods. As part of an overall healthy diet, choose lowfat dairy products, whole-grain breads, pastas and cereals, fruits and vegetables, lean protein sources, and nuts and seeds.
Eat more frequently. Eat five to six small meals throughout the day rather than two or three large meals.
Watch what you drink. Don't fill up on diet soda, coffee, tea and other drinks with few calories and little nutritional value. Instead, drink lowfat milk and smoothies or healthy shakes made with milk and fresh fruit or frozen 100 percent fruit juice. And drink water 30 minutes before or after a meal, not with it, to avoid becoming full before you eat.
Add in calorie-dense snacks. Choose calorie-dense foods, such as cheese, yogurt, nuts, peanut butter, dried fruits and avocados. Also, have a bedtime snack, such as a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables and meat or cheese.
Add on. Mix lowfat shredded cheese into casseroles, soups and scrambled eggs. Put nonfat dried milk to in sauces, mashed potatoes, and stews. Add chicken or other lowfat protein to soups.
Keep your sweet tooth happy – and healthy. Select sweets that also provide nutrients, such as yogurt with fruit, bran muffins, and granola bars.
Get moving. Exercise, especially strength training, can also help you gain weight by building up your muscles and adding more "bulk" to your body. It may also stimulate your appetite!
For more information about nutrient rich foods, visit http://www.nutrientrichfoods.org/index.html.