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How To Gain Weight Through Healthy Eating
Written by: S McIntyre
In today's society where most people are going on diets, how often do you hear someone say, "I want to gain weight."? Not too often I bet, but years ago I was one of those people.

I was told I could eat everything and anything I wanted. I was told to put more on my plate and go for seconds, and maybe thirds. Have a midnight snack or eat before I go to bed. Basically, eat more! I was promised I would put on the pounds. And of course, I'm sure a poochy belly to boot. All I can say is thank goodness I didn't listen to that advice!

Why feed your body junk when you can nourish it with healthy foods? You don't have to eat high-calorie, fat-filled, sugar loaded snacks and foods to gain weight and quite the opposite you end up doing nothing, but damage to your body in the long run.

In order to gain weight, you need to increase your calorie intake. This doesn't mean you can go to McDonald's and super size your meal each time nor does it mean eating ice-cream, chips, cookies and drinking pop while watching American Idol.

First of all, find out how many calories you need to eat daily then get a food journal to track your calorie intake. You can use a calorie counter to count your daily caloric intake. Instead of eating three big meals a day, break it down to six smaller meals a day. Choose and eat a variety of foods from the four main food groups.

To gain weight you need protein. Choose lean meats, poultry, fish, nuts, legumes, seeds, eggs and tofu. Red meat contains a lot of saturated fats so limit eating red meat to once or twice a week. Avoid processed meats like hot dogs, sausages, lunch meats and fried foods as these increase your risk of developing heart disease.

To gain weight you need unrefined carbohydrates. Eat more fresh fruits, vegetables, grains and cereals. For a healthy snack smear peanut butter on celery sticks, yogurt dip for carrots and apple and cheese. Drink mixed fruit juices like tropical blends or apple/cranberry for higher calorie intake. Use nonfat dried milk in soups, smoothies and mashed potatoes. To limit your salt intake, use herbs and spices to add flavour to your dishes.

To gain weight you also need to exercise. Exercise is a contributing factor to a healthy weight gain as muscles weigh more than fat.

Here are some additional tips: Get plenty of sleep and try to avoid unnecessary stress. Have a sweet tooth? Indulge in dark chocolate as it contains antioxidants.

By following the above suggestions and tips, you can gain weight the healthy way.


Get more tips on healthy eating and weight maintenance by visiting Sophia's blog at

She also owns a free resource focusing on work at home companies, daily telecommute job leads, health and wellness, articles, and more.

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