The foods that best support a healthy body weight are those that provide not only calories, but an abundance of nutrients and phytochemicals. You will appreciate the benefits of a healthier lifestyle--increased energy, better strength, improved concentration and fewer illnesses.
If your nutrient intake is questionable, consider using a multivitamin/mineral supplement.
Eat More!
You need to add at least 500-1,000 calories per day to your diet to gain 1-2 pounds per week. This will help to bring your total caloric intake in the range of 2,500-3,000 calories a day (more will be needed for competitive athletes) and ensure that all your nutrient needs are being met.
Grains- 10-12 + servings
Beans and Bean alternates- 4-8 + servings
Calcium Rich foods- 6-8+ servings
Vegetables- 4+ servings
Fruits- 4+ servings
Essential Fatty Acids- 4+ servings.
Extra high-quality oil will help to further increase caloric intake. Two to three tablespoons a day is reasonable.
Be Generous With Carbohydrates.
Try these high-carbohydrate choices:
Hummus and whole wheat pita bread
Whole grain cereal with soymilk or rice milk
Baked potatoes with bean sauce
Whole grain pilafs
Whole grain pasta dishes
Vegan muffins or other nutritious baked good.
Use avocado pieces in vegetable pita sandwiches
Add diced avocado to pasta or quinoa salads
Baked Goods.
Baked goods can be so much more than white flour and hydrogenated fat. If you start with the right stuff, they can make valuable contributions to the diet.
Use whole grain flour and enrich with extra wheat germ.
Add nuts, seeds, and nut butters.
Use Soymilk, rice milk, or soymilk powder in baked goods instead of water.
Use dried fruits in place of sugar. (Cooked, mashed dates work well).
Use high-quality oils instead of hydrogenated fats in baking.
Eat More Often.
Eat at least 5-6 time a day, including at least 2-3 hearty snacks. When you eat infrequently, it is hard to meet energy needs. Just including one additional snack of 500 calories each day could result in a weight gain of a pound a week. Here are a few snack options with about 500 calories each:
3/4 cup trail mix (nuts, seeds, and dried fruits)
2/3 cup nuts
A fruit smoothie
1 almond butter and banana sandwich plus 1 cup rice milk
1 cup shredded wheat, 1/4 cup granola, 1 1/2 cup of rice or soy milk
1 large vegan muffin, a cup of soy yogurt, and an apple
2 oz. taco chips, salsa, and 1/2 mashed avocado
Drink Between Meals
Fluids are very important but if you drink with your meals, it can reduce the amount of food you are able to eat. Just one cup of fruit juice provides 120-150 calories (fresh squeezed is best), one cup of rice milk or soymilk about 120-160 calories, and a soy/fruit shake about 300-500 calories. Including these calorie-rich fluids will help increase total energy intake with little effort.
Also, consider adding calories to low-cal, bulky foods. To salads, add nuts, seeds, tofu, avocado and dressing. Saute vegetables in olive oil or coconut oil, and top with toasted nuts or seeds. Cup up fruit and top with yogurt and granola.
Please contact me for a specific menu plan. Enjoy.
If your nutrient intake is questionable, consider using a multivitamin/mineral supplement.
Eat More!
You need to add at least 500-1,000 calories per day to your diet to gain 1-2 pounds per week. This will help to bring your total caloric intake in the range of 2,500-3,000 calories a day (more will be needed for competitive athletes) and ensure that all your nutrient needs are being met.
Grains- 10-12 + servings
Beans and Bean alternates- 4-8 + servings
Calcium Rich foods- 6-8+ servings
Vegetables- 4+ servings
Fruits- 4+ servings
Essential Fatty Acids- 4+ servings.
Extra high-quality oil will help to further increase caloric intake. Two to three tablespoons a day is reasonable.
Be Generous With Carbohydrates.
Try these high-carbohydrate choices:
Hummus and whole wheat pita bread
Whole grain cereal with soymilk or rice milk
Baked potatoes with bean sauce
Whole grain pilafs
Whole grain pasta dishes
Vegan muffins or other nutritious baked good.
Use avocado pieces in vegetable pita sandwiches
Add diced avocado to pasta or quinoa salads
Baked Goods.
Baked goods can be so much more than white flour and hydrogenated fat. If you start with the right stuff, they can make valuable contributions to the diet.
Use whole grain flour and enrich with extra wheat germ.
Add nuts, seeds, and nut butters.
Use Soymilk, rice milk, or soymilk powder in baked goods instead of water.
Use dried fruits in place of sugar. (Cooked, mashed dates work well).
Use high-quality oils instead of hydrogenated fats in baking.
Eat More Often.
Eat at least 5-6 time a day, including at least 2-3 hearty snacks. When you eat infrequently, it is hard to meet energy needs. Just including one additional snack of 500 calories each day could result in a weight gain of a pound a week. Here are a few snack options with about 500 calories each:
3/4 cup trail mix (nuts, seeds, and dried fruits)
2/3 cup nuts
A fruit smoothie
1 almond butter and banana sandwich plus 1 cup rice milk
1 cup shredded wheat, 1/4 cup granola, 1 1/2 cup of rice or soy milk
1 large vegan muffin, a cup of soy yogurt, and an apple
2 oz. taco chips, salsa, and 1/2 mashed avocado
Drink Between Meals
Fluids are very important but if you drink with your meals, it can reduce the amount of food you are able to eat. Just one cup of fruit juice provides 120-150 calories (fresh squeezed is best), one cup of rice milk or soymilk about 120-160 calories, and a soy/fruit shake about 300-500 calories. Including these calorie-rich fluids will help increase total energy intake with little effort.
Also, consider adding calories to low-cal, bulky foods. To salads, add nuts, seeds, tofu, avocado and dressing. Saute vegetables in olive oil or coconut oil, and top with toasted nuts or seeds. Cup up fruit and top with yogurt and granola.
Please contact me for a specific menu plan. Enjoy.
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