Gaining weight the nutritious way

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There are many reasons for which an individual looks forward to gaining weight. It can be someone who is below the healthy weight and wants to feel better or a sportsperson who wants to build strength to perform better or an elderly person who has unintentionally lost weight. Gaining weight nutritionally can lead to an overall improvement in health and flexibility.

Here are few TIPS that can help you put on those extra kilos in a healthy fashion:

Make Healthy food choices and combinations

Choose food rich in carbohydrate, protein and good fats.

Combine a cereal and a pulse (or) a cereal and a dairy product to make it as a complete meal.

Choose high quality protein

Include good protein sources such as fish, chicken, red meats, egg, sprouts, pulses, milk and milk products such as cheese, paneer, tofu.

Include good fats

Include ranges of nuts and seeds in your daily diet as they are rich in good fats such as omega fatty acids. Eg-almonds, walnuts, cashew nuts, pista, pumpkin seeds, flaxseeds, melon seeds.

Consider the micronutrients too

Include colorful fruits and vegetables in the form of soups, salads, subzi -as they are rich in pigments such as carotene, anthoxanthin, anthocyanin and lycopene.

Reduce the processed and packaged food intake

High intake of these foods hinders the absorption rate of necessary nutrients. They add bulk to the stomach and make you full and bloated. It is must to avoid colas and tea as they inhibit the absorption of calcium.

 

 

Always choose homemade food

Sanitation and hygiene should be considered as this has an impact in the absorption and gut microflora.

 

Choose traditional food options

Enjoy the variety of foods like adai with chutney, puttu with coconut scrapings, idiappam with non veg curry, pongal with sambar.

 

 

 

Sample diet

 

 

Healthy Food pattern

On waking

Almonds -5 + dates – 2 + figs-2

After 10 mins – Milk (add 1 tsp sugar/palm sugar)

Breakfast

Idli – 3 + sambar + chutney or

Ragi / moong dosa – 3 + mint coriander chutney or

Puttu with kadalai curry or

Aval upma with vegetables – 1 cup

Midmorning

Buttermilk / lassi /kheer/ phirnee – 1 glass

Dry fruit laddo/besan ladoo 1-2/ steamed nendram pazham / boiled sweet potato

Lunch

Rice -2 cups +

Kootu / dal / keeraimasiyal / morekuzhambu +

Porial -1 cup +

Curd / raita – ½ cup

                   Or

Rice -2 cups +

Chicken / fish / egg curry +

Grilled chicken / steamed fish +

Rasam

                   Or

Stuffed roti 2-3( cook using ghee or butter) +

Panner subzi-150g +

Raita-1cup

                   Or

Pasta with chicken and vegetables in cheese sauce or pink sauce ( red and white sauce combination)

                   Or

Noodles ( mix of assorted vegetables and shredded chicken or minced meat balls) + vegetables in sauce

Evening

Milk / nut milkshake/fruit milkshake – 1 glass

Green gram sundal / dhokla / fruit / paniyaram / kozhukattai/ dahi vada/ cutlets

Dinner

Adai with coconut chutney or

Idiappam or uthappam with vegetable stew or

Dosa with non-veg curry or

Rava idli with mint coriander chutney or

Methi roti with dal makhani or

Pav bhaji ( homemade with assorted vegetables and cooked in butter) or

Chicken or fish cutlets and 1cup soup with dinner roll

Sandwich with meat patties and vegetables

Bedtime

Milk -1 glass (add a pinch of turmeric powder) and 1 tsp chyawanprash .

 

Note: The sample diet menu contains allergens. If you are allergic to soya, peanuts, milk and milk products, wheat. Kindly avoid them.

The calorie requirement will vary according to the individuals requirement based on age, height, weight, physical activity, growth needs etc.