Really awesome answer Chris!
When I work with clients looking to increase thier weight we usually try to address the 3 main ways to get more energy in:
Increase meal size
This is pretty straight forward and usually my first point of call. Have a bit more of what you already enjoy. It's great to maintain whole foods (fruits, vegetables, nuts, seeds, legumes) to ensure your still getting enough fibre, vitamins and minerals.
But increasing meal size is not always feasible - particularly if its going to make you feel sick.
Increase meal frequncey
Eating often increases the opportunity for your body to get energy in. This could mean planning to eat every 2-3 hours. Havign something like a 180g tin of tuna, kidney beans and corn is a great small meal to have between bigger meals at like breakfast and lunch.
Increase meal density.
This refers to getting the most evergy 'bang' for your food volume 'buck'. Picking foods that are rich in macro nutriets (Carbs, protiens and fats) and lower in water and fibre. Fat in particular is the most energy dense nutrient and is often used to help people gain weight.
You can either pick high energy whole foods like meats, fish, eggs, nuts and dairy products or you could fortify food with energy dense products.
Once example of fortifying food is making mashed potato and adding cream/butter/ skim milk powder. Your eating the same volume but it has a higher energy content.
I wouldn't recommend this strategy as a first point of call for healthy weight gain as the focus becomes less about whole, good quality foods and becomes more about kJ density.
For individual advice on the healthiest way to gain weight it's best to contact and Accredited Practising Dietitian.
All the best!
Clare Wolski @ The Healthy Eating Hub
Report this post
You must be a HealthShare member to report this post.
to your account or
now (it's free).