Want to Gain Weight?

            All I hear about these days is weight-loss, weight-loss, weight-loss!!! What about weight gain? Despite all of this talk about the U.S. being overweight, there is still a percentage of the U.S. population that is underweight. This is defined as having a BMI (body mass index) of less than 18.5. BMI is determined by dividing weight in kilograms by height in meters squared (BMI = kg/m²).   

            The number of underweight Americans has been decreasing over the years. The 2010 census reported that 1.7% of adults over age 20 have a BMI of less than 18.5 and are therefore underweight (cdc.gov, 2013). On a more disturbing note, for many decades there has been a difference between the number of underweight males and females (cdc.gov, 2013). Between 1960 and 1962, 2.2% of males were underweight compared with 1% of underweight males between 2007 and 2010 (cdc.gov, 2013). Between 1960 and 1962, 5.7% of women were underweight versus between 2007 and 2010, 2.5% of women were underweight (cdc.gov, 2013). It can be hypothesized that this data may be reflective of body image issues in the U.S. Perhaps problems with body image and eating disorders are more prevalent in women than in men.

            Luckily for me, nih.gov had some information about eating disorders and their prevalence among women, men and adolescents. Lifetime rates of anorexia nervosa and bulimia nervosa are higher in women by comparison to men. Anorexia nervosa is 0.9% in women compared to 0.3% in men. Bulimia nervosa is 0.5% in women and 0.1% among men. Moreover, there is data showing that eating disorders among adolescents are increasing (nih.gov, 2013).

            Given this information regarding body weight, body image and eating disorders, it can be ascertained that a need to gain weight is still a nutrition issue that needs to be addressed in our overindulged population. I have compiled some ideas for people wanting to gain a little bit of weight.

           

            Keep in mind that when trying to put on weight, you must take in foods that are rich in calories – such as protein, carbohydrates and fats. Another nutrient – Fiber is a nutrient that we hear a lot about in the media. Fiber is good for digestion and bowel movements, however, fiber also keeps you full. This is a nutrient that is advertised for people trying to lose weight because it keeps people full. While it is important for all people to get the recommended servings of fruits and vegetables (which contain fiber) for digestion, remember to eat the protein, carbohydrate and fat rich foods before reaching as well as your veggies. Incorporating fiber into your high calorie meals may be a good way to keep fiber and calories in your diet without first filling up on too much roughage.

            The following recipes incorporate some fruit and vegetables into a calorie rich meal. Check out the list below!

1. Medium-Sized Frequent Meals

            The advice for weight maintenance and weight loss is frequently, small frequent meals. Conversely, for weight gain, try regular sized meals frequently throughout the day. What is a “regular sized meal”? A meal is typically around 500 calories. For a heftier meal, it is okay to go closer to 600 calories for a meal, especially depending on an individual’s basal metabolic rate (or rate at which you burn calories).

            Try to set a schedule and to include protein, fats and carbohydrates with each meal. Remember to include some fruit and vegetables in your diet as well!

2. Snack Between Meals

            Schedule snacks between your meals. Try to make these “healthy”. To follow are some ideas for high calorie snacks. Remember, adding peanut butter, cheese, or yogurt to fruit, vegetables or crackers is an easy way to add calories to a healthy snack.

3. DIY Popsicles

(Photo: by Sheena Pradhan)

            Popsicles are typically made of frozen juice. Change up the flavor and the nutrient profile of this fun summer snack by adding some yogurt or peanut butter to the mix. By pairing yogurt and fruit juice or peanut butter with bananas and strawberries, you can create your own concoctions. Pick your flavors, measure out your ingredients and put into a blender. Once blended the smoothie like concoction can be poured into Popsicle moulds for freezing. 

Flavor Combinations

-          orange juice, vanilla ice cream

-          plain yogurt, frozen berries, honey

-          apricots, plain yogurt, vanilla, sugar

-          peanut butter, banana

-          strawberries and chocolate ice cream

-          peaches, milk, honey

-          condensed milk, 80% dark cacao powder

-          cream cheese, sugar, cocoa powder, raspberries

4. Spiced Protein Popcorn

            Popcorn is a great lean snack for work-time, study-time, play-time and even movie time. What people don’t often think of, is making popcorn a little heavier in calories. The following recipe adds powdered milk to a standard popcorn recipe, to add some protein and carbohydrates to that mix. The butter added to the popcorn also adds some fat, for heartier and richer popcorn! This is a great recipe for anyone looking to put on a little weight.

            If making popcorn from scratch, use following recipe. If using packaged popcorn kernels, follow the instructions on the package and skip to step 4 for seasoning the popcorn.

Recipe makes 3 servings; 1 serving is 3 cups of popcorn

Ingredients:

3 tbsp canola oil

¼ c popcorn kernels

(Photo: By Sheena Pradhan)

1 c powdered milk

2 tbsp butter

Salt to taste

Other seasonings: try black pepper, oregano, cayenne pepper, chili powder, cinnamon, etc…; to taste

Directions:

1.      In a large sauce pan, heat the oil on medium high heat.

2.      Add 3 or 4 popcorn kernels. When the kernels pop, add the rest of the kernels. Cover saucepan and remove from heat. After 30 seconds, all the kernels will be close to popping temperature.

3.      Place pan back over heat. The corn will pop all at once. Move pan back and forth over burner. Once popping slows to several seconds between pops, remove the pan from the heat.

4.      Add butter to pan and shake pan so that butter melts evenly into the popcorn kernels.

5.      Pour kernels onto a flat baking sheet.  

6.      Mix all dry ingredients in a separate bowl.

7.      Using a sieve shake seasoned protein mixture evenly onto popcorn kernels.

8.      Once seasoned, pour popcorn into a bowl and enjoy!

Quick Nutrition Facts (per serving):  Calories 230, Total Fat 10 g, Saturated Fat 6 g, Cholesterol 26 mg, Potassium 460 mg, Sodium 130 mg, Total Carbohydrates 28 g, Fiber 4 g, Sugar 13 g, Protein 12 g.

5. Fat Mac’n’Cheese

            Mac’n’cheese is a great recipe because it can be modified for any diet-- whether it is a lean diet, a diet more rich in protein, fiber, carbohydrates, or even a higher fat diet. This recipe will add some calories from fat and protein to your average mac’n’cheese dish and a little fiber and nutrients.

Serving Size: 1/3 cup macaroni and cheese. Makes 12 servings.

(Photo: By Sheena Pradhan)

Ingredients:

1 lb macaroni shells or elbow macaroni

2 tablespoons butter

2 tablespoons flour

1 3/4 cup whole milk

1/4 c heavy cream or half and half (half and half is lower in fat)

8 strips uncooked bacon

1-2 lb sharp cheddar cheese, shredded

¼ c apple, diced

¼ c carrot, diced

Seasonings: black pepper and cayenne pepper to taste!

Directions:

1. Bring water to a boil in a medium sized saucepan. Add macaroni. Boil for 10 minutes or until al dente. When done, drain pasta.
2. Add butter and milk to saucepan. Allow butter to melt.
3. Add shredded cheese and flour. Mix until melted and even in consistency.
4. In a separate sauté pan, add bacon, diced apples and diced carrots. Cook until bacon is crispy. Remove bacon, apples, and carrots from sauté pan and pat grease off with paper towels. Then move bacon to a cutting board and dice. Add bacon, apples and carrots to macaroni and cheese and mix until evenly distributed.

Modifications: You can use bits of sausage in place of bacon for more protein. Try playing around with different ratios of cheese. Cheddar and parmesan cheeses used in this recipe tend to be higher fat cheeses when compared with soft goat cheeses and mozzarella cheeses, for example. Remember, the harder the cheese the higher the saturated fat content! Adding some seasoning can be a great way to enhance the flavor. Use some seasonings that you like with cheesy recipes, and it will probably work great with this one!

Quick Nutrition Facts (per serving):  Calories 680, Total Fat 49 g, Saturated Fat 23 g, Cholesterol 115 mg, Potassium 251 mg, Sodium 540 mg, Total Carbohydrates 29 g, Fiber 2 g, Sugar 4 g, Protein 27 g.

Note: This meal is very dense in calories, fat, protein and carbohydrates. Most of the calories came from the cheddar cheese. The second greatest source of calories was the bacon, followed by the pasta. If one wanted to make this a little leaner, replace some of the cheddar cheese with a lower-fat alternative.

To Close Out This Piece:

Here’s a meal that I made when I was trying to put on weight. It is a salmon dish with vegetables for my protein and micronutrients and pasta in a cheesy cream sauce for some extra hidden calories.

Penne in a Spicy Cream Sauce and Pan-Seared Salmon with Peppers and Tomatoes 

Makes 2 Servings

(Photo: By Sheena Pradhan)

Spicy Cream Sauce:
Ingredients

1/2 teaspoon extra virgin olive oil
3 cloves garlic, minced
1 cup milk or heavy cream (for extra calories)
1 cup vegetable broth
1/4 cup cream cheese
1/2 teaspoon cayenne pepper
1 teaspoon fresh minced chilies (red for color)
1/4 teaspoon pepper
1 or 2 tbsp unbleached flour or corn starch

Directions:

1.      Heat oil in a medium sized sauce pan on medium heat.  Add garlic and sauté until beginning to brown.  Add milk and broth and bring to a simmer. Next add cream cheese and stir until completely melted.  Then add spices and chilies and stir to combine.  

2.      Turn heat to low and allow to thicken, stirring periodically.  Just before serving, raise heat to high.  

3.      Slowly add flour, one tablespoon at a time, stirring quickly with a whisk for about a minute after every tablespoon.  Add flour until sauce has thickened to desire consistency.

Penne Pasta:

Ingredients:

3 cups penne

½ tsp salt

Directions:

1.      Bring water to boil in a sauce pan.

2.      Add pasta and cook until al dente (to the tooth), or about 10 minutes.

Seared Salmon with Tomatoes and Peppers: 

Ingredients:

2 teaspoons extra-virgin olive oil
2 (6-ounce) salmon fillets
Salt and pepper 

Directions:
            Heat a large non-stick pan over high with olive oil. Liberally season salmon with salt and pepper. Place skin side down in pan and reduce heat to medium-low. Do not move fillets. Allow to cook about 7 minutes or until well browned and cooked about three quarters of the way through. Turn fillets and cook about 3 minutes more, or until still just barely pink in the center. Serve immediately, with the skin side up.

HAVE FUN EATING!

Work Cited

CD Fryar and CL Ogden.  “Prevalence of Underweight Among Adults Aged 20 Years and Over: United States, 1960–1962 Through 2007–2010.” Centers for Disease Control and Prevention. http://www.cdc.gov/nchs/data/hestat/underweight_adult_07_10/underweight_adult_07_10.htm

FRE Smink, DV Hoeken, HW Hoek. “Epidemiology of Eating Disorders: Incidence, Prevalence, and Mortality Rates.” Curr Psychiatry Rep. 2012 August. 14(4): 406–414. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3409365/

T Insel. “Spotlight on Eating Disorders.” Director’s Blog. 2012 February. Online July 2013 http://www.nimh.nih.gov/about/director/2012/spotlight-on-eating-disorders.shtml