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Gaining Weight - Eating Strategies.


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    Gaining Weight - Eating Strategies.

    Eating Strategies to Gain Weight

    It costs 3500 calories to gain one pound. That means, in order to gain one pound a
    week, you have to consume 500 extra calories every day. Here are some tips for
    getting those extra calories into your daily meal plan.

    · Eat frequently! -- Make time for 3 large meals and 2-3 hefty snacks every day.
    · Eat larger than normal portions at meals!
    · Eat higher calorie foods! -- Choose dried fruit, starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts.
    · Make beverages count! -- Drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
    · Do resistance exercises! -- Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.

    TRY THESE QUICK-N-EASY BREAKFAST IDEAS:

    · Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran for a high energy liquid meal to go.

    · Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra large banana and wash it down with a tall glass of milk

    · Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal. Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.

    Nontraditional ideas:

    · Heat up leftover pizza, pasta, or Chinese food from last night’s dinner.

    · Make a peanut butter and honey, grilled cheese, tuna, or turkey sandwich.

    · Pop a baked potato in the microwave for 5-10 minutes; top with chopped veggies (frozen ones are quickest) and melted cheese, canned chili, or hearty bean soup.

    · Wrap vegetarian refried beans, shredded low fat cheddar cheese, and tomato salsa in a couple of flour tortillas.

    Dry cereal

    Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.

    NOTE: Add raisins or other dried fruits to boost the calories and carbs.

    Pretzels

    Naturally fat free. Look for reduced salt or salt-free varieties if you are watching your salt intake.

    Crackers

    Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free brands NOTE: Spread with peanut butter or add slices of cheese to boost the calories and protein.

    Bagels

    The bigger the better. Look for whole wheat, pumpernickel, rye, or ones with seeds to get the most nutrients. NOTE: Spread with peanut butter, honey, jam, or low fat cream cheese to boost the calories.

    Fruits

    Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried fruits (like raisins, apricots, and dates) are especially easy to pack and very calorie dense.

    Nuts and seeds

    Peanuts, pistachios, almonds, sunflower seeds and other nuts seeds are high in calories and good sources of protein, healthy monounsaturated fats, vitamin E, and several other vitamins and minerals.

    Sports bars, breakfast bars, and low fat granola bars: Prewrapped, very portable, and very tasty.

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    தமிழ்தாசன்.
    Suriya Narayanan.
    ...........................................................................................................................

    "நான் அடைப்புகுறிக்குள் வாழ்கிறேன்
    பிரபஞ்சத்தின் எல்லை கோடுகள் நான் வரைந்தவையே
    "

    "சொல்லும் பொருளுமற்று சும்மா இருக்கவே அல்லும் பகலும் எனக்கு ஆசை பராபரமே"

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    Re: Gaining Weight - Eating Strategies.

    Foods to Choose When You Need More Calories

    Breads

    Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or rye (as opposed to fluffy white breads). The bigger and more thickly sliced the better! Spread generously with peanut butter, jam, honey, hummus, or low fat cream cheese.

    Cereals

    Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed cereals). When making oatmeal and other hot cereals, use low fat milk instead of water. Add extra nuts and dried fruits for flavor.

    Vegetables

    Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and beets have more calories than watery veggies like broccoli, cauliflower, zucchini, green beans, and cucumbers.

    Fruits

    Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried apricots, etc.) have more calories than watery fruits such as oranges, peaches, plums, berries, and watermelon. Buy canned fruit packed in heavy syrup, instead of its own juice, for extra calories.

    Soups

    Select hearty black bean, lentil, split pea, chili with beans, barley, or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef, and vegetable types. NOTE: Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.

    Salads

    Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with a liberal amount of vinegar and oil type dressing.
    NOTE: Creamy dressings are high in calories, but also high in saturated fat.

    Beverages

    Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit
    smoothies, and regular soft drinks. Avoid filling your stomach up with non
    caloric beverages like water, coffee, tea, and diet soft drinks.

    தமிழ்தாசன்.
    Suriya Narayanan.
    ...........................................................................................................................

    "நான் அடைப்புகுறிக்குள் வாழ்கிறேன்
    பிரபஞ்சத்தின் எல்லை கோடுகள் நான் வரைந்தவையே
    "

    "சொல்லும் பொருளுமற்று சும்மா இருக்கவே அல்லும் பகலும் எனக்கு ஆசை பராபரமே"

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    surya's Avatar
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    Re: Gaining Weight - Eating Strategies.

    HEALTHY HIGH-FAT ADDITIONS
    canola or olive oil
    • use to stir fry vegetables, chicken, • butter and lean meats
    • add to pasta, tomato sauce, and salads • creamy sauces and creamy salad dressings
    nuts and seeds
    • add to hot or cold cereals, stir fry dishes, vegetables, casseroles, salads natural peanut butter
    • spread on bread, bagels, crackers • butter, cream cheese trans-free tub margarine
    • add to potatoes and other vegetables, • instead of gravy, sour cream, and butter hot cereals, soups, breads, rice low fat and fat free cheeses
    • sprinkle on casseroles, soups, and salads • regular cheeses
    • melt on vegetables
    • serve on sandwiches and crackers low fat and fat free cream cheeses
    • spread on bagels and crackers
    • regular cream cheese
    • serve with fruit avocado
    • add to sandwiches, salads, • mayonnaise, sour cream and Mexican dishes

    HEALTHY HIGH-CARBOHYDRATE AND PROTEIN ADDITIONS

    · Add Carnation Instant Breakfast, Nestle’s Quick, Ovaltine, or malt powder to flavor low fat milk.
    · Add dried fruit, sugar, or maple syrup to sweeten hot or cold cereals.

    · Spread honey, jam, or jelly on breads, bagels, and crackers.

    · Add wheat germ or oat bran to casseroles, hot cereal, or power shakes.

    · Mix nonfat dry milk powder or soy protein powder into shakes, casseroles, mashed potatoes, soups, and hot cereal.Also a good source of protein.

    தமிழ்தாசன்.
    Suriya Narayanan.
    ...........................................................................................................................

    "நான் அடைப்புகுறிக்குள் வாழ்கிறேன்
    பிரபஞ்சத்தின் எல்லை கோடுகள் நான் வரைந்தவையே
    "

    "சொல்லும் பொருளுமற்று சும்மா இருக்கவே அல்லும் பகலும் எனக்கு ஆசை பராபரமே"

  4. #4
    surya's Avatar
    surya is offline Citizen's of Penmai
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    Join Date
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    Re: Gaining Weight - Eating Strategies.

    HEALTHY HIGH-FAT ADDITIONS
    canola or olive oil
    • use to stir fry vegetables, chicken, • butter and lean meats
    • add to pasta, tomato sauce, and salads • creamy sauces and creamy salad dressings
    nuts and seeds
    • add to hot or cold cereals, stir fry dishes, vegetables, casseroles, salads natural peanut butter
    • spread on bread, bagels, crackers • butter, cream cheese trans-free tub margarine
    • add to potatoes and other vegetables, • instead of gravy, sour cream, and butter hot cereals, soups, breads, rice low fat and fat free cheeses
    • sprinkle on casseroles, soups, and salads • regular cheeses
    • melt on vegetables
    • serve on sandwiches and crackers low fat and fat free cream cheeses
    • spread on bagels and crackers
    • regular cream cheese
    • serve with fruit avocado
    • add to sandwiches, salads, • mayonnaise, sour cream and Mexican dishes

    HEALTHY HIGH-CARBOHYDRATE AND PROTEIN ADDITIONS

    · Add Carnation Instant Breakfast, Nestle’s Quick, Ovaltine, or malt powder to flavor low fat milk.
    · Add dried fruit, sugar, or maple syrup to sweeten hot or cold cereals.

    · Spread honey, jam, or jelly on breads, bagels, and crackers.

    · Add wheat germ or oat bran to casseroles, hot cereal, or power shakes.

    · Mix nonfat dry milk powder or soy protein powder into shakes, casseroles, mashed potatoes, soups, and hot cereal.Also a good source of protein.

    தமிழ்தாசன்.
    Suriya Narayanan.
    ...........................................................................................................................

    "நான் அடைப்புகுறிக்குள் வாழ்கிறேன்
    பிரபஞ்சத்தின் எல்லை கோடுகள் நான் வரைந்தவையே
    "

    "சொல்லும் பொருளுமற்று சும்மா இருக்கவே அல்லும் பகலும் எனக்கு ஆசை பராபரமே"

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