With the huge problem of obesity one would wonder why someone would want to gain weight. There are some good reasons why someone might wish to gain weight. Some people are naturally thin and underweight and would like to gain some weight. Sickness can lead to serious weight loss in some people. Whatever the reason for wanting to gain weight, it has to be done in a healthy manner.
In order to gain weight, it means you need to consume more calories than you are currently eating every day. The foods that are chosen are important for more than just the amount of calories they contain. The foods you eat also have to provide the nutrients the body needs. Its best to eat healthier high-calorie foods but it is not advised we resort to non-nutritious junk foods. Junk foods may have lots of sugar and unhealthy fats that add the calories you may want, but they don't have much to offer nutritionally. This is especially important if you are recovering from an illness or have been undernourished for a long time.
Carbohydrates are the best source of calories for your body. Carbohydrates such as our rice, banku, yam etc should form the bulk of the diet. Other good sources of carbohydrates are fruits and vegetables. Vegetables and fruits should be very present in the diet. Green vegetables have a lot of nutritional value. Fruits are packed with vitamins that will boost health. For example, instead of drinking soft drinks, enjoy orange juice or other fruit juices. They contain the calories needed plus a lot of vitamins that soft drinks don't have. Fresh fruits are very good snacks and should replace pastries, biscuits and other sweets and fresh fruits would increase calorie intake.
Fats and oils are also important part of the diet and where available and affordable, oils such as corn oil, soy oil, groundnut oil should be incorporated in the diet together with our local palm oil. Healthy oils contain the important omega-3 essential fatty acids and omega-6 fatty acids which are important for healthy hair, skin and neurological functions. The lack of omega-3 fatty acids creates an imbalance between the two fatty acids. Monounsaturated fats like olive oil are also good fats that will help keep the cardiovascular system healthy. This does not mean we should increase intake of friend foods because some fried foods such as French fries and doughnuts are sources of trans fats and not a healthy way to get the calories you need.
The protein sources chosen are important also because the body needs protein for muscle and organ structure and for normal immune system function. The body also uses protein to make hormones and brain chemicals called neurotransmitters. Healthy protein sources include poultry, fish, legumes, nuts and seeds but should not be eaten excessively. Weight gain should not be done through guess work so it is advised that if someone is interested in gaining weight the healthy way, visit your dietician who would assess you and give you specific advice to help you.
