

Eat for me.


Some lucky individuals need to eat more to gain weight. Unfortunately they get the brunt of snarky comments (sorry for the use of the word “lucky,” I couldn’t help myself) from people who struggle to keep the weight off. Truth is, if you have a fast metabolism, are very active or just don’t have a good appetite, keeping a healthy weight (in the upwards direction) can be difficult.  Here’s a vintage Healthy Professor question…

Just liked the picture :-)

Just liked the picture :-)

 Maybe you can relate?

Dear Healthy Professor: My teenage son needs to gain weight for football season but the rest of the family is watching their weight. How do I balance this at mealtime?

Purchasing and preparing meals for a family takes nutrition know-how and strategies can be used to help someone who needs to gain weight in a family who wants to lose weight. A family member who needs to gain weight, for whatever reason, deserves consideration because it’s not as simple as eating or not eating dessert. The most important thing is to not call too much attention to the discrepancy in calorie needs but instead offer foods that have nutritional benefits for everyone. I’d like to offer a few suggestions for meal-time harmony.

First and foremost remember that the need to gain weight is not a free ticket to eat anything you want. Junk food, as we know it, may be high in calories but it’s low in nutrients. I assume that your budding NFL star wants to build muscle weight so that requires a well-balanced nutrient-rich diet. Lean meats, whole grains, fruits, vegetables and low-fat dairy should be the mainstay of his diet and your family’s as well. He should eat what the rest if the family eats; just more of it. If larger meals are too difficult for him then he should rely on snacks for the extra energy. Snacks aren’t just chips and cookies. They can be last night’s leftovers or familiar items like cheese sticks, yogurt and peanut butter sandwiches. One easy way to snack more often is to fill a zip-lock bag with a home-made trail mix of heart-healthy nuts, dried fruits and whole grain cereal like Cheerios. A handful or two a couple of times throughout the day can add extra calories. It’s also a good idea to drink fluids in between meals rather than with meals. Fluids, especially the carbonated kind, can fill you up and cut down on the amount of food consumed with a meal. Be sure to drink water (especially when exercising) and include drinks with an extra nutritious punch like a shake made with low-fat milk, protein powder and a dollop or two of peanut butter or 100% fruit juices.

As far as meals are concerned, cook as you normally would and have provisions on hand that will intensify the caloric content of the meal. At breakfast, granola cereals are a good choice because they are denser and higher in calories than other kinds of cereals. If your kid is a Cocoa Puffs kind of guy let him have them, just mix in a better quality (low sugar cereal) and it will balance out. For lunches, use good whole grain bread and make a sandwich with an extra slice in between.

When preparing family dinners offer a starchy vegetable like corn, peas or potatoes. The weight watchers in the family can get out the measuring cups for their portion but the weight gainer can dig in. Bakes potatoes are a good compromise because the toppings (like extra butter or shredded cheese) can be tailored to everyone’s calorie allowance. It’s also a good idea to have a jar of tomato sauce and cooked pasta in the refrigerator. It’s an easy way to give your son something extra with his meals. Sneaking in a little extra olive oil in his dishes is a healthy way to add extra calories – just drizzle it on before serving.

Desserts can be an issue in a family where only one person can seemingly “eat whatever they want.” You can prevent a mutiny by making desserts flexible. For example, frozen yogurt or a fresh fruit salad can be enjoyed straight-up or bulked-up with added toppings like whipped cream, shredded coconut, chopped nuts and chocolate chips. Each family member can help themselves allowing everyone to have their dessert and eat it too!


Categories: General
Professor Nina Marinello

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