What's a good way to gain weight if you're underweight?
Answers from Katherine Zeratsky, R.D., L.D.Although being lean can often be healthy, being underweight can be a concern if it's the result of poor nutrition or if you are pregnant or have other health concerns. So, if you're underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight.
Here are some healthy ways to gain weight when you're underweight:
- Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
- Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
- Try smoothies and shakes. Don't fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen juice, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
- Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
- Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
- Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
- Have an occasional treat. Even when you're underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.
- Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.
Products and Services
- Book: The Mayo Clinic Diet
- The Mayo Clinic Diet Online
- Book: Mayo Clinic on Digestive Health
- Book: The Mayo Clinic Kids’ Cookbook
See also
- Healthy-eating habits
- 5 strategies to improve eating habits
- Reduce sugar in your diet
- Acai berries
- Add flax to your diet
- Added sugar
- Alcohol use
- Alkaline water
- Are energy drinks bull?
- Art of Healthy Eating
- Artificial sweeteners
- 2015-2020 Dietary guidelines
- Breast-feeding nutrition: Tips for moms
- Butter vs. margarine: What's healthier?
- Caffeine: How much is too much?
- Is caffeine dehydrating?
- Can whole-grain foods lower blood pressure?
- Carbohydrates
- Chart of high-fiber foods
- Cholesterol: Top foods to improve your numbers
- Coffee and health
- Diet soda: Is it bad for you?
- Dietary fats
- Dietary fiber
- Do you drink enough water?
- Prickly pear cactus
- Don't go cuckoo for coconut water
- Make healthy snack choices
- Eat more of these key nutrients!
- Eggs: Bad for cholesterol?
- Energy drinks
- Fat grams
- Fiber: How to get your fill
- Fit more fiber into your diet
- Flaxseed for breakfast? You bet!
- Foods for healthy skin
- Grape juice health benefits
- Health-boosting nutrients
- Is chocolate healthy?
- Healthy eating: What are legumes, anyway?
- Healthy heart for life: Avoiding heart disease
- Mayo Clinic Healthy Weight Pyramid tool
- High-fructose corn syrup
- High-protein diets
- Alcohol during the holidays: 4 ways to sip smarter
- Takeout containers
- Is sea salt healthier than table salt?
- Is there more to hydration than water?
- Juicing
- Depression and diet
- Monosodium glutamate (MSG)
- MUFAs
- Multigrain vs. whole grain
- Need a snack? Go nuts!
- Need more fiber? Do it the easy way
- Nutrition Facts label
- Nuts and your heart: Eating nuts for heart health
- Olive oil
- Omega-6 fatty acids
- Phenylalanine
- Protein: Heart-healthy sources
- Healthy eating plans
- Reduce sugar in your diet
- Health foods
- High-fiber diet
- Portion control
- Planning healthy meals
- Social eating can be healthy and enjoyable
- Sodium
- Sodium: Look beyond the saltshaker
- Stevia
- Tap water or bottled water: Which is better?
- Taurine in energy drinks
- Time to cut back on caffeine?
- Trans fat: A double whammy
- Trans fat
- Trans fat substitutes: Not always better
- Daily water requirement
- Water softeners and sodium
- Functional foods
- What's considered moderate alcohol use?
- What to know before you juice
- What's the difference between added sugars and total sugars?
- What's the difference between juicing and blending?
- Yerba mate