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.
Here are some healthy ways to gain weight when you’re underweight:
Eat more frequently: When you’re underweight, you may feel full faster and need to eat more frequently as a result. Eat five to six smaller meals during the day rather than two or three large meals.
Choose nutrient-rich foods: Choose whole-grain breads, pastas, and cereals as part of a balanced diet, as well as fruits and vegetables, dairy products, lean protein sources, and nuts and seeds.
Try smoothies and shakes: Drink flaxseed-flavoured smoothies instead of diet soda, coffee and other drinks with few calories and little nutritional value. In some cases, a liquid meal replacement may be recommended. Drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flax seeds.
Watch when you drink: Some people find that drinking fluids before meals blunts their appetite, so 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 just as well – and you may only need to drink a few sips.
Make every bite count: Consume nuts, peanut butter, cheese, dried fruits, and avocados as snacks. Make a peanut butter and jelly sandwich or a wrap sandwich with avocado, cut vegetables, and lean meat or cheese for a bedtime snack.
Top it off: Add extra calories to your foods by using cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
Have an occasional treat: Even if you’re underweight, extra sugar and fat should be avoided. A slice of pie with ice cream every now and then is fine. However, most sweets should be nutritious in addition to caloric. Bran muffins, yoghurt, and granola bars are all healthy options.
Exercise: Exercise, particularly strength training, can help you gain weight by strengthening your muscles. Exercise might also increase your hunger.
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