I know it is hard to believe, but there are some people who are in need of gaining weight. If you’re not one of them, you may know one of them, so hopefully this post will be helpful! When one is trying to gain weight, it may seem like donuts and big burgers are the way to go; however, in order to keep your risk low for chronic disease, there is a proper way to go about gaining weight. In this post, you will find two lists. The first list contains ideas for weight gain that you should use when trying to gain a moderate amount of weight, but are watching your cholesterol/triglyceride levels. The second list contains ideas for gaining weight when your need for gaining weight outweighs concerns about heart disease, diabetes, etc; or if there is a need for fast weight gain. Some examples for the second list may include patients with Cystic Fibrosis, Failure to Thrive, pregnant women carrying multiple babies, or Cancer Cachexia.
1. Add olive oil to a variety of foods. Examples: sauté vegetables, toss vegetables and add seasoning, sauté fish, drizzle over baked meats, dip whole grain bread in olive oil plus your favorite seasonings.
2. Use mayo on your sandwiches. Contrary to popular belief, this is a pretty healthy fat.
3. Have peanut butter (or other nut butter) with bread or fruit. You can also mix peanut butter into your oatmeal. Yes, natural peanut butter is the best, but full fat peanut butter is fine. Do not buy reduced fat peanut butter because, although total fat is reduced, some of it is replaced with trans fat.
4. Snack on nuts. You can have a trail mix or just nuts…whatever makes you happy!
5. Top salad with nuts and an oil based dressing.
6. Add avocado to anything that sounds good such as salads, sandwiches, crackers, etc.
7. You can consider adding a protein powder to foods or drinks, such as Procel or Propass. Check with a Registered Dietitian first to decide if this is appropriate for you.
8. A supplement drink such as Ensure, Glucerna, Boost, or Carnation Instant Breakfast. Beware of the sugar content in these drinks.
1. Everything from list one!
2. Milk shakes.
3. Find places to add cheeses, such as on top of meats, sandwiches, breads, etc.
4. Fruit smoothies with full-fat yogurt and protein powder.
5. Be sure to have a protein serving with each meal, such as eggs, chicken, beef, or fish.
I aim to include healthy fats in my diet because it lowers my risk of Alzheimer's Disease!