Pump up soups, casseroles, mashed potatoes and liquid milk with one to two tablespoons of dry milk powder.Garnish salads with healthy oils such as olive oil, whole olives, avocados, nuts and sunflower seeds.Add powdered milk, honey, dried fruits or nuts after cooking. Prepare hot oatmeal or other cereal with milk, not water.Spread peanut or almond butter on a wholegrain muffin. Top your usual foods with some concentrated calories, like grated cheese.Instead, choose nutritious high-fat foods such as avocado or nuts. A healthy snack may include fruit, yoghurt, muffin, rice pudding, low-fat custard, milkshake or liquid meal supplement.Eating vast amounts of dietary protein won’t make your muscles grow faster and will put unnecessary pressure on your body, especially your kidneys.Successful weight gain requires that you increase your daily intake of carbohydrates.Drink fluids before and after meals, but not with them. If you have a small appetite, eat five to six times a day.Give yourself slightly larger serves if you can. The amount may be smaller than you think. Use a kilojoule-counter book to calculate how many kilojoules you eat on an average day.Consuming more empty-calorie foods like soft drinks and chips is not a successful way to build muscle, strengthen bones or repair tissue after surgery. The secret to healthy weight gain is to make all your kilojoules as nutrient-rich as possible. In other words, you need to eat more in order to gain weight. refer you to other specialists, such as a dietitian, if necessary.Įat more for weight gain – quality first, quantity secondīeing underweight usually occurs when energy (kilojoule) intake is less than the energy used.advise on diet, exercise and lifestyle changes that will encourage weight gain.assess your diet and physical activity levels.suggest an appropriate weight goal for your height and build.give you a check-up to rule out the possibility of an underlying medical condition that may be causing your thinness, such as hyperthyroidism.Please note that some people are too thin because of a disability, eating disorder, substance abuse, or serious medical condition – these conditions are not addressed in this fact sheet.Ĭonsult with your doctor before trying to gain weightĪlways see your doctor before you start any weight-gain program. having a very physically active lifestyle or job.Some common reasons why a person may find it hard to gain weight include: It is important to consult with your doctor to make sure that your weight-gaining tactics are healthy and appropriate for you. When done in a smart, healthful way, many of the same basic principles apply to both gaining and losing weight. Gaining or regaining weight can be just as difficult as losing weight. The human body can change to a limited extent through weight training and increased food intake. A person’s build depends largely on genetic factors, which is why it is difficult for a naturally thin person to put on weight.
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