What does underweight mean?

Being underweight means you are below the healthy weight range. You can determine whether you are
underweight by calculating your Body Mass Index (height and weight). If your BMI is less than 18.5, you
are underweight.

People who are underweight typically are not getting enough calories and nutrition to fuel their bodies.
Often, they are also suffering from malnutrition. Malnutrition means you are not taking enough vitamins
and minerals from your food.

What do we need to do to gain weight?

In order to gain weight, we should eat foods that are healthy. Foods such as fruits and vegetables that
are not only rich in vitamins and nutrients but also high in energy. The following are healthy food diet
for people who are trying their best to gain weight.

 Add Healthy Calories

Calories refer to the energy people get from the food and drink they consume. When we eat
and drink more calories, our bodies store the excess as body fat and if this continues overtime,
we may put on weight. An average man needs around 2,500 kilocalories a day to maintain a
healthy body weight while an average woman needs 2,000 kilocalories a day. You can increase
calories by eating high-calorie foods such as:

Whole-bread Milkshakes, puddings, and custard

Granola cereal/bars Muffins, pancakes, and waffles
Whole Milk Honey
Peanut Butter Dairy products (Butter, yogurt, mayonnaise, sourcream)

 Go Nutrient Dense
Instead of eating empty calories and junk food, eat foods that are rich in nutrients. Nutrient-
dense foods contain lean protein and nutritious carbohydrates. High-protein foods includes
meat (beef, lamb, and pork), fish and seafood and poultry (chicken, turkey, duck, and eggs)
which can help you to build muscle. Also choose nutritious carbohydrates such as brown rice
and other whole grains. This helps ensure your body is receiving as much nourishment as
possible.

 Snack away
Enjoy snacks that contain plenty of protein and healthy carbohydrates such as trail mix
(combination of granola, dried fruits, and nuts), protein bars, and crackers with hummus or
peanut butter. Also, enjoy snacks that contain “good fats”, which are important for a healthy
heart. Examples are nuts and avocados.

 Eat mini meals

If you’re struggling with a poor appetite due to medical or emotional issues, eating large
amounts of food may not seem appealing. Consider eating smaller meals throughout the day to
increase your calorie intake.
 Bulk up
While too much aerobic exercise will burn calories and work against your weigh goal, strength
training can help. This includes weightlifting or yoga. You gain weight by building muscle. It is
important to remember that balance healthy diet and exercise is essential for our health and
body. “
 “Aim to gain weight gradually until you reach a healthy weight”.

References:

https://familydoctor.org/changing-your-diet-choosing-nutrient-rich-foods/

https://familydoctor.org/healthy-ways-to-gain-weight-if-youre-underweight/

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/

https://www.healthdirect.gov.au/what-to-do-if-you-are-underweight#:~:text=gain%20weight%20safely
%3F-,What%20does%20underweight%20mean%3F,can%20seriously%20affect%20your%20health.

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/very-low-calorie-diets/

https://myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=uh4534