Women who are underweight may experience weakness, fatigue, anemia, irregular menses and infertility. Although an organic diet can be very healthy--loaded with pesticide-free produce and grass-fed meats--it does not have to be low calorie. Women can gain weight with an organic diet with a little advance planning and smart shopping.
Step 1
Eat a greater number of calories per day. Consume larger servings at your three main meals and include at least two hearty snacks daily. Never skip meals. Go for about 250 to 500 calories above your daily calorie burn to gain between one-half and one pound per week.
Step 2
Boost the calorie content of your meals without increasing volume. Sauté organic, free-range eggs and organic vegetables in olive oil. Sprinkle organic walnuts over your oatmeal. Add organic avocado to sandwiches and salads. Stir organic dry milk powder into pancake batter, casseroles and smoothies. These strategies are particularly good for women with light appetites.
Step 3
Choose calorie-dense organic snacks. Go for organic trail mix, granola, dense, whole-grain bread and nuts. Include organic, low-fat dairy like cottage cheese and yogurt at most meals to obtain calcium, which helps diminish your risk of developing osteoporosis.
Step 4
Carry snacks with you because organic foods may not always be available when you are away from home. Plan your day’s meals and pack a cooler with foods like low-fat organic cheese, yogurt, crackers and nut butter, fruit and all-natural deli meat.
Step 5
Drink calories in the form of 100 percent organic juices and organic low-fat milk. Mix up a smoothie with organic fruit, organic protein powder and organic soy milk. Avoid drinking with your meals as this may make you feel too full to finish.
Tips and Warnings
- Do not load up on sugary sweets to increase your calorie load. Just because the cookies and ice cream you buy are organic it does not mean it is healthy. Even underweight women are at risk of health problems if they chronically consume too much saturated fat and sugar. Consider adding in light exercise--a bike ride or walk daily--to help stimulate your appetite suggests Joanne Larson, R.D. , M.S., L.D., on the Ask the Dietitian website.
Things You'll Need
- Organic nuts and nut butter
- Organic olive oil
- Organic granola
- Organic juices
- Organic low-fat dairy products
- Organic dry milk powder
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