There are a number of reasons why someone might need to gain weight. It might be because of an illness or a diagnosed eating disorder such as anorexia; it might be to bulk up for sports; or it might simply be to satisfy a doctor's concern of lower-than-normal body weight during a routine physical exam. To gain 1 lb., you need to eat an extra 3,500 calories. This means that if you want to gain that amount in one week, you'll have to eat 500 extra calories a day. As you put together your weight-gain eating plan, make a grocery list of protein-rich and higher-calorie foods that will help you achieve your goal.
Risks of Being Underweight
Being underweight carries some risks. Your risk of dying from heart failure or cancer may be increased, your immune system may be compromised, or you may increase your risk of developing osteoporosis, especially if you are elderly. If you are a woman, your menstrual cycles might become irregular, which may make it difficult to conceive. Additionally, you may be tired more frequently and lack energy to perform daily tasks.
Making Your List
When you make your grocery list, remember that just because a food contains a lot of calories, it is not necessarily a healthy choice to gain weight. Plan on purchasing foods high in nutrients. For example, a small 2 oz. bag of potato chips has more than 315 calories, about half from fat, while a cinnamon-raisin bagel with 2 oz. of fat-free cream cheese has about 275 calories, but contains grains, fruit and dairy. Because you will need to eat frequently throughout the day to take in more calories, you should buy a larger quantity of food than you may normally purchase.
Dairy Foods
Dairy foods are nutrient- and calorie-rich. Purchase 1- or 2-percent milk rather than skim to add calories and little saturated fat. Low-fat, 2-percent cottage cheese has about 200 calories a cup, making it a higher calorie snack food. Put a variety of hard cheeses on your list, such as Parmesan to add to pasta dishes and salads, cheddar cheese for eggs and sandwiches and Swiss cheese for whole-grain crackers. Eating cheese and drinking milk adds calories, fulfills your dairy requirement and gives you protein. Put fat-free powered milk on your list to add to soups and casseroles.
Nuts and Meats
Write down peanut butter or almond butter on your grocery list to use in sandwiches, as a spread on whole-grain crackers or atop bananas, celery or apple slices. Nuts and nut butters contain healthy monounsaturated fats, which do not contribute to high cholesterol levels. Write down lean meats, such as chicken cutlets, ground white-meat turkey and lean cuts of beef, to purchase. Add small packages of unsalted almonds, peanuts, pecans and walnuts to your list for a filling, calorie-rich snack. An ounce of pecans or almonds has 196 and 164 calories, respectively.
Fruits, Vegetables and Grains
Although fruits and vegetables are low in calories, include a variety on your grocery list. The vitamins and minerals in fruits and vegetables are vital to your health. Include dips made with yogurt and dressings made with heart-healthy olive oil to add calories to your fruits and vegetables. Add dense, whole-grain bread choices and brown rice to your grocery list. Avoid reduced-calorie breads or English muffins. Purchase breads with 100 percent whole wheat. Include breads or cereals with dried fruit or nuts to your list for the nutrients in the fruit and the monounsaturated fats in the nuts.
References
- Washington State Department Division of Developmental Disabilities: Underweight -- Health Risks
- USDA National Nutrient Database for Standard Reference, Release 17: Calories
- Burlington County College: Gaining Weight for Athletes
- Mayo Clinic: Nuts and Your Heart -- Eating Nuts for Heart Health
- University of California: Eating Strategies to Gain Weight
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