1. If you have a little appetite, eat five to
six times a day. Drink fluids previous to and after meals, but not with them.
This helps leave more room for food.
2. Top your standard foods with some
concentrated calories, like grated cheese on a cup of chili. Spread peanut or
almond butter on a whole-grain muffin.
3. Prepare hot oatmeal or other cereal with
milk, not water. Add powdered milk, margarine, honey, dried fruits and/or nuts
after cooking.
4. Garnish salads with healthy oils such as
olive oil, whole olives, avocados, nuts and sunflower seeds.
5. Pump up soups, casseroles, mashed potatoes
and liquid milk with 1 to 2 tablespoons of dry milk powder.
6. Make an appointment with a registered
dietitian to develop an eating plan that will help you gain weight in a healthy
way with the foods you enjoy.
7. Use a kilojoule-counter book to calculate
how many kilojoules you eat on an average day. The amount may be smaller than
you think.
8. Eat three good meals every day. Give
yourself slightly larger serves if you can.
9. If you have a small appetite, eat five to
six times a day. Drink fluids before and after meals, but not with them. This
helps leave more room for food.
10. Successful weight gain requires that you
increase your daily intake of carbohydrates. Avoid low carbohydrate diets.
11. Eating vast amounts of dietary protein
won’t make your muscles grow faster and will put unnecessary pressure on your
body, especially your kidneys. Avoid high protein diets.
12. A healthy snack may include fruit, yoghurt,
muffin, rice pudding, low-fat custard, milkshake or liquid meal supplement.
13. Avoid high-fat junk foods. Instead, choose
nutritious high-fat foods such as avocado or nuts.
14. Top your usual foods with some concentrated
calories, like grated cheese. Spread peanut or almond butter on a whole-grain
muffin.
15. Prepare hot oatmeal or other cereal with
milk, not water. Add powdered milk, margarine, honey, dried fruits and/or nuts
after cooking.
16. Garnish salads with healthy oils such as
olive oil, whole olives, avocados, nuts and sunflower seeds.
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