I want to gain weight

Dear Ms Brown,

I have noticed that most people focus on losing weight. However, I am interested in gaining weight. Kindly advise what I can do to start putting on some weight. I am 5' 7", 120lbs (the last time a weighed), and 29 years of age. I have recently not been having an appetite and have started taking 'tres orix', but this only makes me drowsy. Please help me.

Dear Reader,

You are correct that most people are concerned about losing weight, as overweight and obesity are public health problems and sources of frustration for those trying to achieve desirable body weights.

Being overweight and underweight poses health problems. One guide used to estimate our health risk in relationship to our height and weight is the body mass index (BMI). A BMI of 19 to 24.9 is considered a healthy weight for young adults, and for people 65 years and older or those with debilitating disease conditions, a BMI higher than 25 is considered acceptable.

Part of the equation

Based on your height and weight, you have a BMI of 18.79. You could be considered at risk based on a thorough assessment, as well as you may be healthy. Your weight is only part of the equation.

You mentioned that you want to start putting on some weight. Does this mean that you have lost weight recently, or have been doing so over a period of time? Have you always been 'underweight'? What body type do you have? Are you lanky and flat in most areas? Are there other members of your family like you? Do you have structured meals? Do you eat a lot or do you pick around? Do you like food? Do work and other priorities come before meal time? You mentioned that you have a poor appetite at the moment. Is this a recurring problem? Do you have any chronic medical condition that might affect your intake or the way you metabolise food? Without these answers, my advice can only be very general.

Healthier BMI

The aim here is to increase your weight to a much healthier BMI, but you want to avoid getting fat, so quality is important as you increase your caloric intake. Here are some tips:

✓ Plan meals in advance of meal times.

✓ Eat from all the food groups.

✓ Eat small, frequent meals but ensure that they are always nutrient- and calorie-packed.

✓ Choose calorie- and nutrient-dense options, such as nuts, seeds, powdered milk, ground nuts and peanut butter.

✓ Instead of drinking plain water, drink high-nutrient liquids, such as protein shakes with fruits or vegetables.

✓ Keep foods, such as nuts, dried fruits, meal replacements in cans, in your car, hand bag, desk drawer, so that when you need to eat, the healthy options are available,

✓ Use healthy spreads, such as butter made from nuts.

✓ Ensure that you are consuming adequate amounts of proteins.

✓ Consider doing weight training to help you increase muscle mass.

✓ I would also advise that you get a referral for a registered dietitian/nutritionist for an individual consultation.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.