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Q: I realize most people are trying to lose weight when they come to see you, but what about those trying to gain weight?

A: Great question , and you are right, outside of a hospital facility it is not as common for a dietitian to help someone gain weight, but it is a health concern for some people and I’m glad you brought it up. My suggestions vary from person to person but overall the goal is to make the meals and snacks you do eat more calorie dense without adding bulk. This is best done using fat. Fat has more calories per gram than protein or carbohydrates and is a tasty and healthy way to increase the calorie content of food. I would start by throwing away all the low fat stuff you use. Use real mayo, real sour cream, real salad dressing, etc. Start adding butter to your meals. I really like to use an unsalted grass fed butter. Switch to whole milk and real cream, it works well to add these whole fat dairy options to oatmeal or to use them in coffee. Try making a smoothie with some coconut oil , hemp or flax seeds, and some fruit. Add in some whole milk yogurt or kefir for added calories and a dose of probiotics. Drizzle olive oil on your salads, even eat some olives for a snack. If you like cheese add this to your eggs in the morning, no need to settle for the partial skim milk cheese sticks anymore, go for that sharp cheddar you like next time you have crackers and cheese. If it’s a whole food, real fat, then it’s ok to add it. Avoid adding trans fats or using candy and sweets to gain weight. This may help pack on the pounds but it won’t help your health.

Again, this is not a typical issue in the American diet and is very individualized. If you are trying to gain weight I would encourage you to come see me or another dietitian to help set up a plan that works for you based on the foods you like, the foods you tolerate and your schedule.

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Jessica Carter MS, RD, LD

Meet Jessica

Jessica Carter is a Registered and Licensed Dietitian. She is the founder and president of Core Health & Nutrition, LLC.

As a wife, mother, and dedicated professional, Jessica is passionate about living life to the fullest while still maintaining balance.

Jessica founded Core Health & Nutrition on the fundamental belief that with the right information and a little bit of motivation, anyone can have good health. She also believes that the ability to prevent disease and lead a healthy life is all about making the right choices. It is the mission of Core Health & Nutrition to provide clients with the knowledge, the tools and the motivation to make the best decisions for their health.

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