If you slightly underweight or malnourished and are currently trying to gain weight, you should try to do so by increasing your caloric intake from nutrient-dense foods and beverages. This balanced diet for weight gain will ensure that you are still meeting all of your nutritional requirements while also helping you to put on those few extra pounds.
Benefits
A balanced diet for weight gain will primarily benefit you by helping you to meet all of your vitamin, mineral, and protein needs while helping you reach your target goal weight. Often times, people will simply eat a high amount of fatty and sugary foods, or empty calories, just to pack on some extra weight. This, however, is not well-balanced and could result in other medical complications. By following the balanced diet, you will continue to support your overall health without compromising your blood sugar, blood pressure or cholesterol levels.
Time Frame
In order to gain weight while following a balanced diet, you will need to stay on the diet for several weeks or months in order to achieve the desired results. A typically well-balanced weight gain diet will include an additional 500 to 1,000 calories each day, and this will help you to gain one to two pounds per week.
Meal Frequency
In order to gain weight, the Mayo Clinic suggests that you eat five to six times per day. This will ensure that your body is obtaining all the nutrients it needs every few hours. It gives your body time to digest the food in between meals, and it also keeps you from having to eat large portions at each meal. Treat your snacks just as you would your regular meals, and keep them balanced by including carbohydrate, fat and protein.
Appropriate Foods
All foods on the balanced diet for weight gain will contain some nutritional value. Carbohydrates, such as whole grain starches, fruits, and dairy, will provide the body with energy, fiber, antioxidants, and minerals. Proteins, such as lean meats, cottage and regular cheese, and legumes, provide essential amino acids. Dietary fats should primarily come from unsaturated sources such as olive oil, nuts, seeds, avocado and no-trans fat margarine. Fats are calorically dense and should be added to each meal to provide additional calories, antioxidants, and fat-soluble vitamins.
Warning
Before you begin following any kind of specialty diet, be sure that you receive medical clearance from your primary care physician. If you have a specific medical condition that is causing you to lose weight, such as cancer, diabetes, or some form of gastrointestinal disease, there may be other dietary restrictions which your doctor may prescribe. If this is the case, make an appointment with a registered dietitian who can help you design a diet that will help you to gain weight and control your health condition.
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