Eating Strategies to Gain Weight

It costs 3500 calories to gain one pound. That means, in order to gain one pound a
week, you have to consume 500 extra calories every day. Here are some tips for
getting those extra calories into your daily meal plan.
• Eat frequently! -- Make time for 3 large meals and 2-3 hefty snacks every day.
• Eat larger than normal portions at meals!
• Eat higher calorie foods! -- Choose dried fruit,starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts.
• Add lots of “extras” to food! -- Don’t eat anything plain.
• Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam,dried fruit, wheat germ, nonfat dried milk powder, soy protein powder.
• Make beverages count! Drink shakes, milk, juice,etc. instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.