Tips for Gaining Weight

• Add high calorie foods to existing dishes - Nuts, seeds, and dried fruit make a great addition to salads, rices dishes, pasta dishes, etc...

• Add healthy fats and oils to existing dishes - Add olive oil, peanut oil, or safflower oil to as many foods as possible. I.E.: rice, sandwhiches, salads...

• Increase portion sizes - Create larger meals of calorie dense foods like rice, mashed potatoes, and pasta.

• Drink Calories - Drinks are an easy way to intake calories on the go. Drink juice, soy milk, milk, smoothies, and other healthy high calorie beverages.

• Do Muscle Building (Anarobic) Exercizes - Muscle building exercizes increase appetite and also increase weight as your body builds muscle. This is especially true when combined with high protein foods like nuts, peanut butter, fish, or beans.

• Track your progress and set goals - Setting goals and targets is important to any achievement. Set healthy weight gain targets each month. No more than 10lbs (~5kg) a month is reasonable. Keep track of your weight gain in regards to the Body Mass Index (BMI) and be sure you do not go over into an unhealthy weight range.