me -

everything & anything that motivates me to be healthy.... day in, day out.

Saturday, March 12, 2011

March 12, 2011




someone asked me if i could do a post on healthy ways to GAIN weight.
i thought this was interesting as it's usually info on LOSING weight that people seek
so here we go.... some tips on adding the kilos without gorging yourself on junk food:

 :: Healthy Weight Gain::

choose healthy weight gaining foods.... NO to eating junk & greasy food that will
clog up your arteries and make it hard for your heart to keep you alive.  this is not
a ticket to eating unhealthy stuff :p
increase your calorie consumption:

~ eat foods with omega 3 essential fatty acids
(tuna, salmon, flax, nuts, avocado...)


~ eat lotsa protein: lean meat, poultry, fish, nuts, seeds, cheese, yoghurt, legumes 
(beans, chickpeas, lentils), eggs



~ eat 5-6 smaller meals throughout the day rather than 3 massive meals
(could be helpful especially if you're not used to eating much)


~ "protein powders & nutritional supplement drinks can be consumed
as in-between meal snacks if you still need more calories."



~ go to this website to calculate a good estimate of your calorie requirements 
in order to gain weight
http://nutrition.about.com/library/bl_nutrition_guide_men.htm

~ pretty much common sense: eat foods higher in nutritional content (vitamins & minerals)
rather than something fatty & sugar laden

~ find ways to increase healthy calories in each meal .
e.g. adding an extra egg for your brekky;
adding cheese to your sandwich;
having yoghurt with mixed nuts as a dessert;
top salads with grilled chicken;
mixing legumes in salads/soups.



~ have a snack before bed time, like a protein shake, toast with cottage cheese
or a peanut butter sammidge, glass of milk & banana
LOTS of options :)




if you want more info, the internet is overflowing with it 
try typing in "healthy weight gain" in gooooooooogle.









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