How to Gain a Healthy Weight

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Eat More Frequently

• When you're underweight, you may feel full
  faster. Eat five to six smaller meals during the
  day rather than two or three large meals.

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Choose nutrient-rich foods

• As part of an overall healthy diet, choose
  whole-grains fruits and vegetables dairy
  products lean protein sources and nuts and
  seeds.

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Try smoothies and shakes

• Don't fill up on diet soda, coffee and other
  drinks with few calories and little nutritional
  value. Instead, drink smoothies or healthy
  shakes. Drink fluids either before or after a
  meal. Do not drink with food to avoid becoming
  full before you eat.

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Add in calorie-dense snacks

• Snack on nuts, peanut butter, low fat cheese,
  dried fruits and avocados. Have a bedtime snack,
  such as a peanut butter sandwich, sliced
  vegetables, oatmeal made with whole milk and lean
  meat or cheese sandwich.

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Top it off

• Add extras to your dishes for more calories -
  such as paneer in curries, soups and scrambled
  eggs, and milk or curd in stews.

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Have a healthy treat

• Even when you're underweight, be mindful of
  excess sugar and fat. Have healthy treats that
  also provide nutrients such as fruit flavoured
  curd topped with dry fruits.

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Exercise

• Exercise, especially strength training, can help
  you gain weight by building up your muscles.
  Exercise may also stimulate your appetite.

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Tips to Gain Weight

• Eat more frequently
• Choose nutrient-rich foods
• Try smoothies and shakes
• Add in calorie-dense snacks
• Top it off
• Have a healthy treat
• Exercise

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