Skinless turkey or chicken breast Lean beef Pork loin Light tuna (packed in water) Tofu or tempeh Beans
Whole grain cereals Granola Bran muffins Whole wheat bagels Whole wheat pasta Brown rice
Try drizzling olive oil over a salad, use canola oil to grease a pan, or replace butter with canola oil in cookie recipes.
Try making a coconut milk based curry, replace dairy milk with coconut milk in a soup recipe, or add a spoonful of coconut milk to your morning coffee. Coconut milk in it’s looser, liquid form is a direct substitute for cow’s milk. Coconut milk in it’s more solid form (such as, in a can) is a perfect substitute for whipped cream or creamer.
Try munching on a handful of nuts as a snack or incorporate nuts into other recipes. For example, you could throw some cashews into a stir-fry, blend walnuts into a pesto sauce, or add chopped almonds to a batch of chocolate chip cookies. Spread nut butter on bread or try some with fruit. Adding nut butters, like peanut butter and cashew butter, to a slice of whole wheat toast can be a great way to increase calories while getting in a healthy snack. [3] X Research source Try spreading a tablespoon of almond butter on toast or dip apple slices in some peanut butter.
Try spread some hummus on a slice of bread, using it as a dip for veggies, or adding a scoop of hummus to a salad.
Try spreading guacamole on a sandwich, toss some avocado slices into your salad, or throw ¼ of an avocado into a fruit smoothie to add some fat and calories without changing the flavor.
If you have diabetes you may want to avoid honey. While honey does not have the same effect on blood sugar as table sugar, some studies indicate it can affect blood sugar levels. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Shakes and smoothies are very popular in the health foods movement as they add nutrients to your diet in a fun, easy-to-consume manner. A simple google search for dairy-free smoothie recipes will yield a variety of results. Most smoothies use some kind of liquid, usually fruit juice without added sugar or almond or soy milk, as well as a variety of fruits and veggies. Ingredients are blended in a food processor until mixed to your desired texture. [6] X Research source Many smoothies use additives like vanilla extract, cinnamon, or honey to give the smoothie added sweetness and flavor. You can experiment with mixing and matching different additives until the smoothie tastes good to you. [7] X Research source If you find a smoothie recipe that sounds good but uses a dairy product like milk or yogurt, you could try substituting it for a dairy- free alternative. Use soy or almond yogurt or milk instead, for example. [8] X Research source
With meals, drink fruit juices with no added sugars or sports drinks like gatorade. You should not, however, stop drinking water as eight glasses of water is essential to a healthy diet. Just drink water in addition to calorie heavy beverages. While drinking calories is great for weight gain, it’s important to put on weight in a healthy fashion. Avoid sugary beverages like soda or fruit juices with a lot of added sugar. You should also avoid trying to gain weight by increasing your alcohol consumption as alcohol can be particularly dangerous if you’re malnourished.
Ask a nutritionist about incorporating protein powder first. Protein powder is often used for muscle building regimens and might not be helpful if you’re simply trying to gain weight. Egg white protein powder is a great way to add protein to the diet without dairy. It comes in various flavors or unsweetened varieties.
The causes of weight loss are vast and range from fairly benign ailments, such as minor dental issues, to more serious diseases like cancer and Parkinson’s. It’s important to get a physical evaluation by a doctor if you’re losing weight unexpectedly. He or she will perform an exam and a number of tests based on your medical history and current health. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If your inability to gain weight is related to your lactose intolerance, your doctor can help you form a diet and exercise regimen that works for you. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Medications from migraine meds to psychiatric medication can sometimes cause weight loss. Meds for ADHD in particular are a culprit in sudden weight loss. [11] X Research source Talk to your doctor about switching to alternative medications if you believe any drugs you’re taking are causing malnutrition.
