Weight Gain: how to gain weight healthily

By Dr Wynnie Chan

If you are part of the minority of people who need to put on some weight, Dr Wynnie Chan shows you how to achieve this healthil.

It seems like every government report these days is about how people in the UK are becoming more overweight and obese by the minute. This increase in body weight and fat is affecting the majority of people, despite the throngs of slimming diets and personal trainers advertised in magazines and newspapers. But what of those people who are actually underweight and need to gain a few pounds, instead of shed them?

Unfortunately, gaining weight healthily is not as easy as you may think. You can't scoff burgers and chips all day long since a nutritionally balanced diet is vital for health. People who want to gain weight need to choose sources of essential nutrients from the four main food groups, and limit those from the fifth group, since they are high in sugar and fat.

Here's a description of the five food groups as defined by the Food Standards Agency and the Health Development Agency in the UK:

Bread, cereals and potatoes: includes breakfast cereals, rice, pasta, noodles, yams and oats
Fruit and vegetablesMeat, fish and alternatives: includes tofu, eggs, nuts and beans
Milk and dairy products: includes cheese and yoghurt
Foods containing fat and foods containing sugar: includes crisps, sweets, butter and carbonated drinks.

So how does this information translate into practical advice you can follow every day?

Carbohydrates from the bread, cereals and potatoes group need to form the basis of most meals. These foods contain rich sources of starchy carbohydrates, fibre, calcium, iron, and B vitamins, and are necessary to keep your gut, bones and blood healthy. Aim to eat wholegrain, wholemeal, brown or high fibre versions of these foods whenever you can.

Most of us know that we should eat five portions of fruit and vegetables a day. These don't have to be fresh or organic - frozen, canned and dried versions as well as juices count towards your daily amount. Fruit and vegetables are high in fibre and are great sources of antioxidant nutrients like beta-carotene and vitamin C, which protects us from life threatening diseases like cancer and heart disease.

Milk and dairy foods are excellent sources of essential nutrients like calcium, protein, and vitamins A, D and B12, and milk is an easy way to increase your calories and nutrients in one gulp. If you don't like the taste of milk, try flavouring it with a few spoonfuls of fruit flavoured yoghurt or fromage frais. Or, why not try making an old school favourite like a blancmange?

Even if you're trying to gain weight, you should still choose lower fat versions of milk and dairy foods to keep saturated fat levels low (high levels of saturated fats can clog arteries and potentially lead to heart disease). Lower fat versions include skimmed or semi-skimmed milk, low fat yoghurts, Edam or half fat cheddar cheeses. Aim to include a couple of servings from this group into your daily diet. Examples include a cheese sandwich, a pot of reduced fat yoghurt or fromage frais, a glass of flavoured milk or a slice of cheese.

The main nutrients supplied by the meat, fish and alternatives group of foods include iron, protein, B vitamins, zinc and magnesium. These are crucial to maintaining healthy blood and efficient functioning of the immune system. Chose a maximum of two servings a day of meat, fish, chicken, eggs, nuts, beans and pulses. Keep high fat and high calorie choices like bacon, sausages, pates and beef burgers to a minimum. Beans and pulses like kidney, soya, haricot beans and lentils are great protein alternatives, as is tofu, which has the added bonus of being an excellent source of calcium.

Snacks during the day can be helpful, but limit foods high in fat and sugar to two servings a day.

The actual amount of food needed to bump up your weight will vary, since each person needs a different total calorie count. Check our Health Calculator tool for a guideline of what your ideal body weight should be. Most importantly, eat according to your appetite and exercise regularly. You should consult your GP or State Registered Dietician for individual dietary advice.