The suggestions indicated here are not meant for people with eating disorders,whose weight problems are complex.
- Follow a fitness program and a specific meal plan to build muscle.
- Even though higher fat foods deliver more calories, be fat savvy. keep your overall eating plan low in solid fats (chocolate, chips, margarine, butter…). Replace solid fats with oils.
- Choose some foods with concentrated calories. Try: dry fruits,nuts and almonds and peanut butter. Garnish with olives, avocados, nuts, cheese, which have more calories.
- Eat more frequently. Try five to six small meals a day if your appetite is small.Stimulate your appetite.
- Drink fluids thirty minutes before and after meals, not with meals. By limiting beverages at mealtime, you’ll have more room for food.
- Don’t fill up on low and no calorie foods or drinks such as diet sodas or diet candies. Rather try milk shakes, fruit juice, yogurt or trail mix bars.
- Enjoy a snack before bed time.
- Use the nutrition facts on food labels to choose nutrient-rich foods which also supply more calories.
- Make a shake or a smoothie if you can’t get enough calories from regular meals and snacks.
and al.: American Dietetic Association Complete Food and Nutrition Guide, 4th EditionLeave a reply →