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Underweight adults
Being underweight is not good for your health. Find out what you can do if you're concerned about yourself or someone
else.
Weighing too little can contribute to a weakened immune system, fragile bones and feeling tired.
You can check if you're underweight by using our BMI healthy weight calculator (Link: www.nhs.uk/live-well/healthy-
weight/bmi-calculator/), which shows your body mass index (BMI).
If your BMI is below 18.5, this suggests that your weight may be too low.
If you're underweight, or you're concerned that someone you know is, tell a GP or practice nurse. They can give you help
and advice.
• felt unwell? There might be an underlying medical cause for your low weight (Link: www.nhs.uk/conditions
/unintentional-weight-loss/), such as an overactive thyroid.
• been finding it difficult to make time to have a healthy, balanced diet with regular meals?
• lost your appetite, perhaps because you're worried or stressed?
• been trying to lose weight?
Eating disorders
If you feel anxious or worried when you think about food, or feel that stress (Link: www.nhs.uk/conditions/stress-anxiety-
depression/understanding-stress/) or low self-esteem (Link: www.nhs.uk/conditions/stress-anxiety-depression/raising-low-
self-esteem/) are affecting the way you eat, you may have an eating disorder (Link: www.nhs.uk/conditions/eating-
disorders/).
If you think you may have an eating disorder, talk to someone you trust. Consider speaking to a GP, because help is
available.
If you're concerned about someone else, find out how you can support them (Link: www.nhs.uk/mental-health/advice-for-
life-situations-and-events/how-to-help-someone-with-eating-disorder/).
• Nutritional deficiencies: if you're underweight, it's likely that you're not eating a healthy, balanced diet, which can
lead to you lacking nutrients that your body needs to work properly. Calcium, for example, is important for the
maintenance of strong and healthy bones. If you do not get enough calcium, you risk developing osteoporosis (fragile
bone disease) (Link: www.nhs.uk/conditions/osteoporosis/). If you do not get enough iron, you may develop anaemia
(Link: www.nhs.uk/conditions/iron-deficiency-anaemia/), which can make you feel drained and tired.
• Weakened immune system: your immune system is not 100% when you're underweight, so you're more likely to catch
a cold, flu or other infections.
• Fertility problems (Link: www.nhs.uk/conditions/infertility/): women who are underweight can find that their periods
stop.
Try to avoid relying on high-calorie foods full of saturated fat (Link: www.nhs.uk/live-well/eat-well/how-to-eat-
a-balanced-diet/eat-less-saturated-fat/) and sugar (Link: www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-
diet-affect-our-health/) – such as chocolate, cakes and sugary drinks – to gain weight.
These foods can increase body fat instead of lean body mass and increase your risk of developing high levels of
cholesterol in your blood.
Instead, aim for regular meals and occasional snacks, and base your diet on the Eatwell Guide (Link: www.nhs.uk/live-
well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/). This means:
If you're having foods and drinks that are high in fat (Link: www.nhs.uk/live-well/eat-well/food-types/different-fats-
nutrition/), salt (Link: www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/tips-for-a-lower-salt-diet/) and sugar
(Link: www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/how-to-cut-down-on-sugar-in-your-diet/), have these less
often and in small amounts.
Try to choose a variety of different foods from the 5 main food groups. Learn more about these food groups and how
they form part of a healthy diet (Link: www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/).
However, it's important to remember that the Eatwell Guide is aimed at the general population. For those who need
more specialised nutrition advice, consult a GP or a registered dietitian.
If you do not eat meat, find out how to have a healthy vegetarian diet (Link: www.nhs.uk/live-well/eat-well/how-to-eat-
a-balanced-diet/the-vegetarian-diet/).
• For breakfast, porridge made with whole (full-fat) milk with chopped fruit or raisins sprinkled on top; or eggs on
toast.
• Milkshakes are a great snack (make them at home and take them to work or college). Fortify them with milk powder
for extra protein and calories.
• For a healthier lunch, try a jacket potato with baked beans or tuna on top, which contains energy-giving starchy
carbohydrates and protein.
• Peanut butter on toast makes a great high-energy snack.
• Yoghurts and milky puddings, such as rice pudding, are high in energy.
• Unsalted nuts.
Although fruit and vegetable juices and smoothies count towards your 5 A Day, remember to limit these to no more than
a combined total of 150ml a day.
Underweight adults
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