Fats and Oils
Healthy fats include the essential polyunsaturated omega-3 essential fatty acids and omega-6 fatty acids. You can only get these fats from your diet and they are important for healthy hair, skin, neurological function.The omega-3 fats from fish, seafood, canola oil, flax and walnuts is usually deficient in western diets. The lack of omega-3 fatty acids creates an imbalance between the two fatty acids.
Most diets contain more than enough of the omega-6 fatty acids. Many experts believe that consuming too much of the omega-6 fatty acids along with insufficient amounts of omega-3 fatty acids is unhealthy. Omega-6 fatty acids are found in most vegetable oils like sunflower oil, safflower oil and corn oil.
Monounsaturated fats like olive oil are also good fats that will help keep your cardiovascular system healthy. These fats are found in olive oil.
You want to add healthy fats to your diet by eating lots of fish, flax seeds and nuts. Choose salad dressings, cooking oils and mayonnaise made with canola oil.
Avoid foods that contain large amounts of saturated fats and trans-fats. Red meat, processed lunch meats, hot dogs and sausage have all been connected with higher risks of diseases such as heart disease and some cancers so you should eat those meats only sparingly. Avoid fried foods as well. Fried foods such as French fries, donuts and fried fish or chicken are sources of trans fats and not a healthy way to get the calories you need.
Proteins
The protein sources you choose are important too. Your body needs protein for muscle and organ structure and for normal immune system function. Your body also uses protein to make hormones and brain chemicals called neurotransmitters.Healthy protein sources include poultry, fish, legumes, nuts and seeds. Red meat is OK once or twice each week, but more red meat contains a lot of saturated fat. A diet high in saturated fat has been linked to cardiovascular disease. Processed meats like hot dogs, sausages, bologna and other lunch meats are high in calories, but also associated with higher risks of cancer.
Dietary Supplements
Taking a multivitamin with extra calcium may be beneficial for many people. "Weight gaining" supplements are available that can add extra calories to your diet. These supplements usually have a lot of protein and carbohydrates. These types of weight gaining supplements are fine, however if you are recovering from an illness, it is good to speak with your doctor first to be sure the extra protein is OK.Portions Sizes and Meals
You can either add more calories to you diet by eating more meals per day, by adding snacks and by increasing your portion sizes. If a large meal makes you feel stuffed and uncomfortable, eat small portions, but eat more often. You can add healthy snacks through out the day.Exercise to Gain Weight
Exercise is important for good health and the right type of exercise can help you gain muscle, which will give you more body mass. Weight-lifting exercises that are designed to build muscle should be included with your weight-gaining diet and perhaps aerobic exercise should be cut back a bit. For more on exercise to gain muscle, read How to Build Muscle.Source: University of Michigan Health System. "Healthy Weight Gain." Adult Health Advisor 2005, 4.
