A healthy diet is imperative for good health and proper growth and development during the adolescent and teen years. Many people may be naturally smaller in that they are of a lower weight and/or have little muscle mass. As children and teenagers grow, certain nutrient-rich foods can assist in healthy growth processes to increase size and stature. Adults who are no longer developing but also wish to gain weight or muscle mass can increase dietary intake of certain foods to aid in the process. Consult with a health professional prior to making any dietary changes that may affect your health.
Protein
Protein is an essential nutrient needed for normal growth processes. This nutrient aids in the development, maintenance and repair of muscle and body tissue. Increased muscle mass can assist you in getting bigger and increasing weight since muscle weighs more than fat. Protein-rich food sources include lean meats, fish, eggs and low-fat dairy products such as milk and cheese. Non-animal products that are suitable alternatives for a varied diet as well as for vegetarians and vegans include beans, lentils, nuts, seeds and soy foods in moderation such as non-processed soy products, including edamame, or soybeans.
Calcium-Rich Foods
Calcium is an essential mineral that assists in growth processes as we age. It aids in building strong bones and teeth as well as maintaining their integrity during the adult years. Inadequate calcium levels decrease bone mineral density, which increases the risk of developing osteoporosis later in life and susceptibility of fractures from falling. Calcium-rich foods include milk and other dairy products such as cheese and yogurt. Other sources include dark, leafy greens such as spinach and kale; salmon and sardines; sesame seeds and fortified food products such as orange juice and cereals.
Whole Grains
Children and adults looking to gain weight and increase muscle mass should incorporate healthy, complex carbohydrates in their diet. Carbohydrates are the body and brain's main source of fuel, providing energy that enables daily physical and mental tasks. Inadequate carb intake can lead to lethargy, fatigue, weakness, nausea and difficulty concentrating. Not all carbs are created equal, however, and complex carbs should be selected over simple carbs that have been stripped of their nutrients and are higher in sugars. Add whole grains such as oatmeal, quinoa, brown rice and whole-wheat breads and pastas to your diet. These foods also tend to be more calorie-dense, which can increase overall daily calorie content to assist in weight gain and growth.
Fruits and Vegetables
Fruits are vegetables should form the foundation of a healthy diet. Although most fruits and vegetables are low in calories and fat and are suggested for weight-loss diets, they are essential for normal growth and development. Produce is a source of essential nutrients, vitamins and minerals that aid in healthy organ and immune system functioning, bone growth, hormonal balance and skin health. Inadequate nutrient intake can lead to increased risk of diseases, including certain cancers, and also lead to muscle weakness, wasting and fatigue. This inhibits normal growth processes and the ability to gain muscle mass as well as weight. Incorporate a variety of fruits and vegetables into your diet and aim for at least 5 to 10 servings per day.
References
- HelpGuide.org: Nutrition For Children and Teens: Helping Your Kids Develop Healthy Eating Habits
- "Complete Idiot's Guide to Total Nutrition, Fourth Edition"; Joy Bauer, M.S., R.D., C.S.N.; 2005
Member Comments