How to Gain Weight Eating Healthy Food

Topics: Nutrition, Health, Obesity Pages: 7 (2883 words) Published: March 26, 2013
Goal: How to gain weight eating healthy food?
I want to improve my physical wellness by gaining weight while staying healthy.

Behavior Strategy:
I. Gather data on what type of food is fattening, but in a healthy way. II. Get help from a nutritionist to make sure I eat healthy foods, but that will also make me gain weight. III. Make a schedule / meal plan to make sure I get more than enough calories on a daily basis. IV. I make a goal for myself to gain ten pounds in six months.

Journal Articles
Article 1: “What to Eat to Gain weight-The healthy Way”
In Glamour magazine, I found this article “What to Eat to Gain Weight—The Healthy Way”. This article shows how a person can improve her life style eating healthier, but still gaining weight. One of Glamour’s fashion interns, Ashley, tried a new diet with the help of Rachel Beller, a nutritionist. Rachel looked at her daily choices of food, and made a schedule for Rachel to improve her diet to eat healthier, but still intake enough calories to gain weight. Ashley will change all her daily habits, and adopt a whole new diet rich in proteins and carbohydrates. Rachel Beller said that Ashley has the right approach in order to gain weight, because she eats three meals and two snacks a day, which is exactly what to do in order to gain weight, she says. Besides, Rachel says that Ashley eats the right amount of calories, but her food choices are too high in simple carbohydrates and unhealthy saturated fats. The nutritionist advises to focus instead in foods with high fiber cereals for breakfast, and high calorie, nutrient-dense meals for lunch and dinner. She also insists in eating whole grain carbs, which have the same amount of calories than regular carbs, however with more fibers. Also, Rachel points out that most people thing in volume when they want to gain weight. The key in gaining weight is choosing low-volume high-calorie snacks, such as granola, nuts, and pretzels, among others. This article I found extremely interesting because it completely applies to my health goal. I used to think gaining weight came along when you eat a lot of food. Reading this made me realize that the quality of food is more important than the quantity. This is the key to my problem. I found it very inconvenient to eat a lot of food all day every day, because I’m not a big eater. Knowing that I can eat a normal amount of food and still can weight makes me think that I can finally reach my goal weight. Rachel Beller made a meal plan suggestion that I already started to apply in my daily habits. It is not constraining, and I really start to find a difference in my life. I don’t fell stressed anymore if I don’t eat a lot because I’m running around too much. I know that what I eat is high in calories protein, and fiber, which will help me maintain or gain weight. Plus, I can finally work out without worrying about losing weight if I don’t indulge in a good amount of food.

Article 2: “Healthy Foods to Help You Gain Weight”
On the website I found an article called “Healthy Foods to Help You Gain Weight”. This article breaks down the different types of food that are rich in calories. It is said that if you want to gain weight you have to add extra calories in your diet. However, instead of indulging in junk food, instead you should choose foods that are nutrient dense and energy dense. The article shows eight different foods that are fattening but high in good calories. It says, if you want to make good choices while gaining weight you need to focus in nutrient dense calories, which are: Bagels, Pasta, Dried Fruits, Healthy Oils, Avocados, Nuts and Seeds, Granola, and Fruit juice. Most of these foods are extremely healthy, while giving enough nutrients to your body on a daily basis. If you stick with a diet including high fibers, and nutrient, your body mass will increase over time. This article really opened my horizons in what type of food I should eat to reach my goal. I...
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