Maintaining a healthy weight is crucial to overall health, as well as healthy self-esteem through a positive body image. Although being underweight does not pose the same serious health risks associated with being overweight or obese, it is a situation you can remedy. By paying attention to certain key aspects of diet and physical activity, you can add pounds to your body in a positive way.
Filling the Caloric Deficit
Calories are units that represent energy stored in food, which your body uses for its own energy. A caloric deficit occurs when your body burns more calories than you consume in a day, according to the Centers for Disease Control and Prevention. If you aren't getting enough calories to support your daily level of physical activity and individual metabolism, your body turns to stored fat for its energy. To gain weight, you need to consume more calories in a day than you burn -- and you must get these calories from healthy foods.
Complex Carbohydrates
Foods such as whole grain bread, granola, unrefined pasta and rice are high in fiber and other nutrients. They are also rich in complex carbohydrates -- excellent sources of nutritious calories. These foods fill the base of the USDA's food-group pyramid, and eating more of them in your daily diet boosts your caloric intake in a healthy way.
Protein-Rich Foods
A solid option for putting on healthy pounds is to up your intake of nutritious foods rich in protein. These foods include legumes such as lentils and green beans, lean red meat, poultry, fish and low-fat dairy products. If you maintain a regular regimen of physical activity such as jogging, swimming, strength training or playing sports, eating protein-rich foods is especially crucial to gaining muscle weight. Protein helps your body's tissues and muscles rebuild, and eating nutritious foods high in protein helps you gain weight and look good at the same time.
Snacking for Weight Gain
According to the Mayo Clinic website, snacking on foods dense with calories is key to putting on healthy pounds. Peanut butter, cheese and nuts are examples of calorie-boosting snacks. Also, eating a light snack before bed can help you gain weight; however, eat a small portion, since heavy meals immediately before bedtime can cause indigestion and difficulty sleeping.
What Not to Eat
Unhealthy foods that have a reputation for creating love handles and belly fat are not good options for gaining weight in a healthy way. Avoid greasy foods high in trans fatty acids such as french fries and fast food hamburgers. Also, stay away from sugary candies -- they are not only bad for your teeth, they increase the long-term risk of developing type 2 diabetes. If you are in doubt as to how to gain weight in a healthy manner, consult your physician or dietitian in order to plan out a weight-gain diet personalized to your needs.
References
- Rutgers, The State University of New Jersey: Healty Weight Gain Guidelines
- Centers for Disease Control and Prevention: Healthy Weight - Caloric Balance
- Virginia Cooperative Extension: Healthy Weights for Healthy Kids: What Should I Do if My Child Is Underweight?
- MayoClinic.com: Underweight? See How to Add Pounds Healthfully
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