Tuesday, December 30, 2008
Need to gain weight? Here are some healthy tips:
Cold Cereal-choose dense cereals like granola, muesli, shredded wheat, Grape-nuts, Cracklin Oat Bran, grapenuts(instead of flaked or puffed cereals), and other cereals that have at least 200 calories per cup; top cereal with chopped nuts, sunflower seeds, sliced banana, raisins/dried fruits. Stir into yogurt or cottage cheese instead of milk to up the protein.
Hot Cereal - cook with milk (instead of water) and mix in
powdered milk, trans-free margarine and/or peanut butter;
top with chopped nuts, sunflower seeds, sliced banana,
raisins and other dried fruits.
Bread - select hearty, dense, thick-sliced breads of at
least 100 calories per slice. These may include whole
wheat, oat bran, pumpernickel, or rye. The bigger and more
thickly sliced, the better. Spread generously with peanut butter, jam, honey, hummus, or low-fat cream cheese.
Beans/Legumes- lentils, chili with beans, black beans and
rice, baked beans, and other bean dishes are high in
calories, protein, carbohydrate and fiber.
Soups - choose hearty lentil, split pea, chili with beans,
barley, minestrone and black bean soups. These soups have
more calories and carbohydrates than watery chicken, beef,
and vegetable types. Make canned condensed soups more
substantial by adding milk instead of water.
NOTE: Creamed soup and chowders are also high in calories,
but they are very high in saturated fat and should be eaten
Vegetables - starchy vegetables like peas, corn, carrots,
potatoes, yams, and winter squash are more calorie-dense
than vegetables that have more water, like lettuce, spinach
and other greens, green beans, broccoli, zucchini and
cucumbers. Cook in olive oil or margarine, top with low- fat cheese or sauces.
Salads -boost the calories of tossed salad by adding
cottage cheese, chick peas (garbanzo beans), sunflower
seeds, raisins, chopped nuts, tuna or chicken, croutons, and
a heart-healthy salad dressing made with oil NOTE: Creamy dressings are high in calories, but also high in saturated fat, use in moderation.
Fruits - dense fruits such as bananas, pineapple and dried
fruits have more calories than watery fruits such as
oranges, plums, peaches, melons and berries. Or try canned fruits in juice. Have fruit with a spread of peanut butter or with low-fat cheese.
Meats/protein - select lean cuts of beef, pork and lamb and
skinless poultry to limit unhealthy saturated fat; but
choose fatty fish like salmon, which has healthy omega-3
fats. Choose up to 4 whole eggs per week, low-fat cheese/cottage cheese and soy products such as firm tofu, garden-burgers. Stir protein powder into soups, hot cereal, yogurt, milk shakes and smoothies.
Beverages - real fruit juices/nectars have more calories than
water and some sports drinks. Drink fruit juices and
nectars, low fat milk, fruit smoothies, and regular soft
drinks. Avoid filling your stomach up with drink that do
not have any calories, like water, coffee, tea, and diet
Milk -boost the caloric value of low fat milk by adding
powdered milk, Carnation Instant Breakfast, malt powder, and
powdered drink mixes; make blender drinks like milkshakes
and fruit smoothies by adding yogurt, frozen yogurt,
bananas, and peanut butter.
Desserts - select desserts with some potential for
nutritional value such as oatmeal-raisin cookies, fig bars,
chewy granola bars, puddings, frozen yogurt, stewed fruit
compotes, pumpkin pie, carrot cake, and other quick breads
or muffins; add chopped nuts, granola and dried fruits for extra
calories and crunch.
These are basic examples of food ideas. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you. Also if you have been losing weight it is important to check in with your doctor to make sure there is not an underlying medical problem going on!