While being thin is great, being underweight can be a challenge and cause a lot of discomfort. So if you are underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to reach your goal weight.
Here are some healthy ways to gain weight if you are underweight:
- Eat more often. When you are underweight, you may feel full more quickly. Eat five to six small meals a day, rather than two to three large meals.
- Choose nutrient-dense foods. As part of an overall healthy diet, choose whole-grain breads, pastas, and cereals; fruits and vegetables; dairy products; lean sources of protein; nuts and seeds.
- Try smoothies and shakes. Don’t overeat on diet soda, coffee, and other drinks that are low in calories and offer little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle ground flaxseed on top. In some cases, a liquid meal replacement may be recommended.
- Be mindful of your drinking. Some people find that drinking liquids before meals curbs their appetite. In this case, it may be better to drink higher-calorie drinks with meals or snacks. For others, drinking 30 minutes after a meal rather than with it may help.
- Make snacks filling. Snack on nuts, peanut butter, cheese, dried fruit, and avocado. Have a bedtime snack like a peanut butter and jelly sandwich or a sandwich with avocado, sliced vegetables, and lean meat or cheese.
- Supplement. Add extra calories to your meals, such as cheese in casseroles and scrambled eggs, and skim milk powder in soups and stews.
- Have an occasional treat. Even if you’re underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is okay. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt, and granola are good choices.
- Do strength training. Exercise, especially strength training, can help you gain weight by building muscle. Exercise can also stimulate your appetite.
