Tips for Gaining Weight…
             the HEALTHY Way


Tip 1.
Set attainable goals.
Face it, very few people are destined to appear on the cover of a fitness magazine.
Our body shape and size is determined primarily by genetics and secondly by our lifestyle. Healthy weight gain is a slow process that requires patience and realistic goal-setting.

Tip 2.
Eat breakfast. 
Every day. A well balanced breakfast is an excellent way to wake up your
metabolism and your appetite. Make sure you have a grain, some protein, and a fruit to start your day.
Try a yogurt berry parfait with granola OR a bagel sandwich with eggs & cheese and some juice. In a
hurry? Grab a fruit smoothie OR cereal with milk and berries.

Tip 3.
Follow basic nutrition recommendations.
Contrary to popular belief, living on fast food, pizza,
and milkshakes is not the best approach to weight
gain. Although these foods can be incorporated into
your meal plan, be sure to balance them with fruits,
vegetables, whole grains, and a variety of protein
sources, such as meat, nuts, beans, and dairy.

Tip 4.
Plan to eat 5-6 times/ day, at least.
Prevent  excessive fullness by eating reasonable portions
spread throughout the entire day. Plan to have 3-4
meals each day with several snacks in between. At the
end of the day, your “energy in” must be greater than
your “energy out” in order to gain weight.

Tip 5.
Vary your diet, especially the protein.
 Eating  the same foods every day can be boring. Get creative
and try something new. Start with a variety of protein
sources: cheese, nuts, beef, fish, yogurt, pork, beans,
chicken, yogurt, turkey, cottage cheese, lamb, eggs,
etc.