NUTRITION CORNER: Foods to gain weight

You don’t have to eat ‘junk foods’ to gain weight. You can choose healthy, energy-dense foods that will increase your calorie intake without unhealthy ingredients. Here’s how to gain weight by eating healthy foods:

a. Calculate your calorie need. You need to eat more calories every day to gain weight, especially if you are increasing your exercise to build muscle. So the first step is to calculate the number of calories you need with a calorie calculator.

b. Eat more often. The next step is to find ways to eat more frequently. You can eat more food by increasing the number of meals you consume or by adding two or three snacks each day. Start with your regular breakfast, lunch and dinner times and add some snacks in between meals. Carry snack foods like granola or trail mix in your purse, bag or backpack so you don’t skip your snacks.

c. Eating healthier high-calorie foods. Another way to increase your calorie intake is to choose foods that are higher in calories. It’s not difficult to find high-calorie foods; items like potato chips, soft drinks, tortilla chips, ramen noodles, frozen pizzas, macaroni and cheese mixes and other boxed meal mixes tend to be high in calories, but they’re not very nutritious. #