Gaining weight on a vegetarian diet. (Nutrition Hotline).
ANSWER: For starters, if you're thin, you should eat according to your appetite. If you've eaten your meal and you still feel hungry, have seconds. If you get hungry between meals, have a snack.
Assuming that you have spoken to your doctor and he or she has confirmed that your loss in weight is not due to illness, if you still think that you are too thin, there are a couple of other things you can do to boost your calorie intake. First, look at the types of foods that you are eating. If your meals contain a high percentage of bulky, low-calorie foods such as green salads and raw vegetables, substitute a greater number of calorie-dense foods such as beans, grains, and starchy vegetables, including more cooked vegetables.
Next, you can add some vegetable fats to your meals. Seeds, nuts, and seed and nut butters are nutritious, and they're a concentrated source of calories. You can add pieces of avocado to a sandwich or make guacamole dip. You can brush olive oil over your cooked vegetables, toss a little with your pasta, or dip your bread into olive oil mixed with herb seasonings or hot red peppers.
All of these ideas should add calories to your diet and help you gain weight if you are too thin. Keep in mind, though, that you may just have an ectomorphic body build, and a slender look may be normal for you. You might want to contact a registered dietitian for a more individualized approach. A dietitian could determine your body fat level, assess your frame size, activity level, and caloric needs, and help you arrive at a realistic body weight goal.
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|Author:||Hobbs, Suzanne Havala|
|Article Type:||Brief Article|
|Date:||Mar 1, 2002|
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