In Response to Re: Picky Eaters:
i am picky but because of meds i am on i am not interested in eating until my stomache growls. will not give up meds. but losing more weight than doc wants. he will pull me off in 2 months if i dont gain about 10 lbs. cant stand fruits or many veggies. too soggy. tried boost and ensure high calorie drinks but they run right thru me!! i get bored easily with food and just want something easy and quick so i can get it over with. any suggestions would help. i am 79 lbs and normally weigh about 86-89. i do not worry about being skinny (i dont have an eating disorder) and need to add weight!!!!help!!!
Posted by ttsallsmiles
It takes 3,500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting those extra calories into your daily meal plan. Maybe you can find a few things on the list that fit with your personal food preferences!Eat frequently.
Make time for three meals and two to three snacks every day.
Eat higher-calorie foods.
- Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel or rye (as opposed to fluffy white breads). The bigger and more thickly sliced, the better!
- Spread generously with peanut butter, jam, honey, hummus or low-fat cream cheese.
- Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin’ Oat Bran, Shredded Wheat N Bran, or Wheat Chex (instead of flaked or puffed cereals).
- When making oatmeal and other hot cereals, use 2% milk instead of water.
- Add extra nuts and dried fruits for flavor and extra calories.
- Starchy vegetables such as potatoes, peas, corn, carrots, winter squash and beets have more calories than watery vegetables like broccoli, cauliflower, zucchini, green beans and cucumbers.
- Bananas, pears, apples, pineapple and all dried fruits (raisins, dates, dried apricots, etc) have more calories than fruits such as orange, peaches, plums, berries and watermelon.
- Buy canned fruit packed in heavy syrup instead of in its own juice for extra calories.
- Select hearty black bean, lentil, split pea, chili with beans, barley or minestrone soups. These soups have more calories and carbohydrates than brothy chicken, beef and vegetable types.
- Note: Creamed soups and chowders are also high-calorie choices, but they are very high in saturated fat and should be eaten in moderation.
- Rather than filling up on watery lettuce, pile on garbanzo and kidney beans, green peas and corn, chopped vegetables, sunflower seeds and chopped walnuts, raisins, cottage cheese, lean meats, tuna fish and croutons. Top with a liberal amount of vinegar-and-oil-type dressing.
- Note: Creamy dressings are high in calories, but also high in saturated fat and should be used in moderation.
- Quench your thirst with fruit juices and nectars, low-fat milk, shakes, fruit smoothies and regular soft drinks. Avoid filling your stomach up with non-caloric beverages like water, coffee, tea and diet soft drinks.
Add lots of “extras” to food!
Don’t eat anything “plain.”
- Add butter or margarine to vegetables, sandwiches, casseroles, soups, rice and pasta.
- Add nonfat dry milk powder to milk, oatmeal, smoothies, protein shakes, yogurt, mashed potatoes, casseroles, soups etc.
- Add Carnation Instant Breakfast, Nestle’s Quick, Ovaltine or malt powder to flavor low-fat milk.
- Enjoy higher-calorie condiments, such as a spoonful of sour cream on a cup of chili.
- Garnish salads with sources of healthful fats such as olives, avocados, nuts and cheese and use salad dressing liberally.
- Add cheese to sandwiches, salads, tacos, vegetables, mashed potatoes, rice, pasta, eggs, casseroles, meat and fish.
- Use oils (such as olive, canola or nut oils) in cooking or food preparation to incorporate healthful unsaturated fats each day.
- Select sandwich spreads such as guacamole, hummus, cream cheese and omega-3-fatty-acid-rich mayonnaise.o Sprinkle wheat germ or ground flaxseed on cereal or salads and in yogurt or smoothies.
- Add nuts to cereals and saladso Use peanut butter as a spread on fruits, vegetables, crackers, toast, waffles and muffins. Peanut butter also tastes great in milk shakes, puddings and cookies.
- Try crackers such as stoned wheat, sesame, bran or RyKrisp. Add peanut butter or slices of cheese to boost the calories and protein.
Make beverages count!
- Drink shakes, milk, juice, etc, instead of water, coffee, tea and diet sodas.
- Drink beverages before and after meals, not with them. That leaves more room for food during your meals.
- Add Ensure or Boost to shakes, smoothies, cereal/oatmeal, or drink between meals or with meals
Try dry cereals such as Wheat Chex, Shredded Wheat, Cheerios, Oat Squares and granola. Add raisins or other dried fruits to boost the calories and carbs.
Select dried fruit and raw nuts for nutritious, energy-rich snacks.
Store-bought trail mix, or yogurt covered pretzels/raisins/nuts or chocolate can fit in appropriately. Select dark chocolate if possible, with natural ingredients, to promote intake of phytonutrients that promote health and reduce risk of disease.
Try LARABARS or other sports bars, breakfast bars and low-saturated-fat granola bars as an easy on-the-go snack
Select large bagels, the bigger the better! Look for whole wheat, pumpernickel, rye, or ones with seeds to get the most nutrients. Spread with peanut butter, honey, jam or low-fat cream cheese to boost calories.