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Weight gain advice Underweight is weight under 10 percent below the ideal body weight. The person may have a negative energy balance where the intake is less than the energy expenditure. Underweight occurs due to insufficient nutrition, illnesses, malabsorption, stress. They are susceptible to deficiencies and infectious diseases thus increasing the rate of mortality and morbidity. A well balanced diet, rest, exercise, emotional peace is essential for improving the weight.
Frequent intake of meals is essential. Increase the intake of nuts like cashew, almonds and raisin and root vegetables like potatoes, sweet potatoes, colocasia. Drink water half an hour before consuming foods.Consume high fat milk and yoghurt, milk cream, sweets and sugary foods. Prefer animal protein like meat and chicken .Cereals like rice, wheat and finger millet can be increased. Fruits with high caloric density are useful like banana, custard apple, mangoes, guava.Cakes and pasteries are highly caloric which can be included.
Exercise is also essential in enhancing the weight. It helps in improving the lean muscle mass and tone the body well. Certain exercises like aerobics, jogging and even cycling can be useful. Avoid drinking of alcohol or smoking. Avoid fad diets instead increase the servings of the meals like 2 to 3 servings of cereals, 2 to 3 servings of pulse, 4 to 5 servings of vegetables, 3 to 4 servings of fruits, 2 servings of meat. Increase the calorific value of food like by adding butter on pancakes, cream cheese on pastas , noodles, sweetened creams on fruit salads, mayonnaise to raw vegetables , adding pieces of meat or chicken in soups.
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