Healthy Snacks Handout

An Eco-Friendly Diet [ABC: 5-17-2011]

Help me gain weight!

Dear CitySlim,

What advice would you have for those of us (men or women) who have problems to maintain normal body weight and are too thin?

~ Skinny Boy

Thanks for your question, skinny! It is great to hear from a different since many athletes, body builders and ordinary people blessed with super-fast metabolism really aspire to maintain a normal body weight or even a "bulk" with muscle.

There are basically two ways to maintain a bulkier body weight or gain weight, if desired. You can add muscle mass or fat mass.

Adding fat mass is not to consume too much sugar, sweets and empty calories. " Fat, junk food can cause health problems long term, such as atherosclerosis, hypertension and hypercholesterolemia by a high content of saturated and trans fats. The addition more body mass can be achieved through increased caloric intake by incorporating healthy fats in your diet, namely mono-and polyunsaturated fats (See below). Also calories should come from healthy carbohydrates, proteins, fruits and vegetables. For weight gain, an extra 500 calories should be consumed daily. [I] Follow these strategies and then do a great job!

• In the first place, how many calories are needed to achieve the desired weight. Keep a food diary for at least a day to evaluate what you are eating normally, every day. Nothing changes! Just eat as you would normally. Track calories with the USDA MyPyramid site (instructions can be found here.) Then add 500 calories to the amount total calories you normally get in a day. This is the new target caloric intake.

Eat frequently. In addition to eating three balanced meals, incorporate healthy snacks in between, every day. On the other hand, spread your calories into 5-6 smaller meals, eat every 2.5 to 3 hours. A balanced meal protein may consist of lean meats, fish, poultry, nuts, seeds, beans, and quinoa, healthy carbs in fruits, vegetables and whole grains, and "Good" sources of fat or unsaturated fats.

Eat larger portions than normal meals to increase calorie intake. You have to "eat big to get big."

Eat healthy sources of unsaturated fat. Olive and canola oil, nuts (like walnuts and almonds) seeds (like flax seed), peanut butter and avocado provide omega-3 fatty acids, a beneficial unsaturated fat.

· Take caloric beverages such as fruit smoothies with yogurt, milk and natural fruit juice (not concentrate). Avoid diet sodas because they contain "calories empty "with little or no nutritional benefit. protein powder and nutritional supplement drinks like Ensure provide more calories in between meals. unique flavored protein powders may require that you add water, while others may be mixed with your choice of juice or milk to improve taste.

· Sneak in those extra calories! healthy grains, nutritional powders and oils can be added to food. Sprinkle wheat germ on yogurt (extra fiber) add flax seeds in breads, muffins, and salads (good source of omega-3 and other nutrients), or invest in some of psyllium powder * to add fruit juices fiber to lower cholesterol. * Do not take psyllium without first talking to your doctor first.

Weight can also be added through increased protein intake in relation to endurance exercise to gain muscle mass. Exercise is essential to ensure healthy weight gain.

• Resistance training such as weight lifting will help increase muscle size. [Ii] Resistance training can be done in a health club, gym, or home with the right equipment, and should be in place for aerobics. Aerobic activities like running, use the elliptical machine or stationary bike can cause weight loss by burning fat. Before beginning any form of strenuous physical exercise, consult your doctor.

· Eat protein complete amino or take supplements to ensure nutritional needs are being met can help build muscle mass. Click here for complete protein sources. CitySlim Eat whole proteins instead of taking supplements, wherever possible.

At the end of a week, same weight. Keep realistic expectations. A healthy weight gain should be 1 to 2 pounds per week (or 4-8 pounds per month). Note: at some point will stop seeing weight gain. "When you fail to gain weight for at least 2 weeks, you can add extra calories to 250 days. Every time I have not gained weight for at least two weeks, you can add an extra 250 calories. "[Iii]

For more ideas for meals and snacks, check out this resource for the student nutrition (And Body Image) Action Committee at UCLA. http://www.snac.ucla.edu/pages/Resources/Handouts/HOWtGain.pdf.

Good luck! And thank you for your good genes. J.

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[I] "Eating strategies for weight gain," UCLA Resources. http://www.snac.ucla.edu/pages/Resources/Handouts/HOWtGain.pdf

[Ii] About.com: Nutrition, "weight gain." Http: / / nutrition.about.com / od / dietsformedicaldisorders / f / GainWeight.htm

[Iii] IntenseWorkout.Com. http://www.intense-workout.com/weight_gain.html

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