(1) Try to accompany lean meat with some dishes because lean meat contains class A protein which is vital for gaining weight and avoid fatty meat or meat containing high levels of fat e.g pork, ham e.t.c because it contains fatty acids which are one of the causes of cardiovascular diseases (heart diseases) ,lean meat contains vitamins B and D.
(2) Take in more quantity of animal protein e.g milk, cheese and eggs e.t.c . Eggs are valuable and they are important in a weight gaining diet because they are very rich in protein and fat, egg is rich in calcium, salt’s, iron’s, phosphorus, sulphur; vitamins A,B and D are also present, try to take in more eggs. Milk should be included in the diet because it contains lot’s of high food value, milk contains protein, carbohyrate,fat, mineral salt’s e.g calcium which is good for the bones and teeth,iron, vitamins A,B,C and D, water. Milk is a very rich body building substance which encourages weight gain.
(3) Take in large quantities of fruits, fruits are refreshing and thirst quenching, especially juicy fresh fruits, the water and cellulose it contains prevents dehydration and constipation. Fruits that are rich in sugar are more nutritious than the less sweet types, try to take in fruits like bananas, grapes, apples and pineapples alongside with food. Fructose, that is fruit sugar is processed into calories that helps weight gain.
Fresh vegetables should be taken because they are rich in second class protein e.g peas and legumes, which are good body building foods,they should be taken in sufficient quantities.
Do’s and don’ts of weight gaining – (1) Do not drink water before meals ,as this can fill your stomach and make it harder to get in enough calories. (2) Eat more often, squeeze in an additional healthy snack or meal when ever you can. (3) Drinking milk to quench thirst is a simple way to get more high quality protein. (4) Get quality sleep. (5) Don’t smoke smoker’s tend to weigh less than non smokers. (6) Eat only healthy foods ,do not eat junk foods like burgers and pizzas e.t.c sure you will gain weight , but most of it will be fat and it will destroy your health in the process. (7) Don’t do excessive exercises , instead do simple exercises.