Caloric dense and whole some diet for gaining weight:

Can u suggest me some food items of which I may gain weight and look healthy really need your suggestion.

Although there are many people who worry about gaining excessive weight there are also many who tend to be underweight and hence may look unhealthy.



The term underweight is applied to those who are 15 to 20 % or more below the accepted weight standards. Under nutrition can lead to under function of the thyroid, gonads or pituitary.



The person may suffer from loss of energy and are susceptible towards infection and injury.

Underweight occurs due to insufficient intake needed for performing certain activities, excessive activity like vigorous weight training, poor absorption or utilization of the food consumed, wasting disease and psychological and emotional stress.

It is necessary to increase the calorie intake up to an additional 500 calories per day.



A good quality diet is recommended that is caloric dense and whole some.

Certain guidelines that need to be considered before planning the diet are:

1. Eat frequently: Plan a day's meal with 3 large and heavy meals and 3 snacks a day.
2. Increase the serving size. Consume foods that are high in quantity than normal serving size. Increase the food intake gradually rather than drastic increase in food intake.
3. Have high density foods. Consume increased amounts of dried fruits, nuts, cereals, whole grain breads, desserts and starchy vegetables.
   
   
   
   These foods can enhance the caloric content more than the other foods like salads, fruits, sprouts.
4. Addition of accessories to foods can improve the caloric content. Add honey jams, peanut butter, jellies, soy powder. Olive oil, avocados, seeds and nuts can also help in improving the quality of the diet.
5. Drink milk shakes, whole milk, Juices instead of water, coffee or tea.
6. Regular exercise can help in muscle development and gaining weight. A person who does regular exercise looks healthy and fit.

Foods to be chosen for improving the weight are:

1. Breads: Select bigger and dense breads like whole wheat, rye or oat bran bread. Apply peanut butter or jams or honey generously on the bread.
2. Cereals: Choose cereals like muesli, mixed cereals, rice and wheat that can enhance the calories.
3. Vegetables: Have more of starchy vegetables like potatoes, corn, carrots or peas rather than cucumber, broccoli or cauliflower that are high in water content.
4. Fruits: Bananas, apples, pineapples and dried fruits are more preferable than oranges, watermelon and berries.
5. Soups: Select lentil soups, minestrone or sweet corn soups.
6. Beverages: Have more of fruit juices, low fat milk shakes or smoothies rather than water or even diet sodas.