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What's a good way to gain weight if

you're underweight?
Answer From Katherine Zeratsky, R.D., L.D.

Although being lean can often be healthy, being

underweight can be a concern if it's the result of poor
nutrition or if you are pregnant or have other health
concerns. So, if you're underweight, see your doctor or
dietitian for an evaluation. Together, you can plan how
to meet your goal weight.

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Here are some healthy ways to gain weight when

you're underweight:

Eat more frequently. When you're underweight,

you may feel full faster. Eat five to six smaller meals
during the day rather than two or three large meals.
Choose nutrient-rich foods. As part of an overall
healthy diet, choose whole-grain breads, pastas and
cereals; fruits and vegetables; dairy products; lean
protein sources; and nuts and seeds.
Try smoothies and shakes. Don't fill up on 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, a liquid meal replacement may be
recommended.
Watch when you drink. 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. For others,
drinking 30 minutes after a meal, not with it, may
work.
Make every bite count. 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.
Top it off. 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.
Have an occasional treat. 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.
Exercise. Exercise, especially strength training, can
help you gain weight by building up your muscles.
Exercise may also stimulate your appetite.

With

Katherine Zeratsky, R.D., L.D.

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Aug. 27, 2020

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