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My teen age son needs to gain 10 pounds. He is extremely active and can’t seem to always find time to eat. Do you have any tips to help gain weight? What foods should he focus on?
by Vic2016

My teen age son needs to gain 10 pounds. He is extremely active and can’t seem to always find time to eat. Do you have any tips to help gain weight? What foods should he focus on?


Comments

Joanne Perez, MS, RDN, LD

For anyone trying to gain weight the keys are consistent eating, balanced nutrition and calories. Here are my recommendations:

3 meals and at least 3 snacks-make sure that he is eating something every 3-4 hours.

Try adding an extra serving to his meals-start with one meal like adding some extra cereal to his breakfast in the moring or a banana. Once he is ok with that move onto lunch with an extra 1/2 sandwich to his usually lunch and eventually start adding to dinner.

Use extras like Carnation Breakfast Essentials powder or Ovaltine, granola in yogurt, nuts, etc.

Use 2% or full-fat dairy-I would recommend whole milk on cereal and using full-fat cheese such as cheddar, on sandwiches.Also, have him melt cheese on vegetables, pasta and potatoes.

If he doesn't have a nut allergy, make peanut butter his best friend. Throw an individual peanut butter packet into his backpack. Try a bedtime snack of an apple with peanut butter.

Add a big glass of milk to breakfast and dinner.

You want to make sure he is getting extra calories, but also all the nutrients he needs so make sure he has protein, fruits/vegetables and whole grains at each meal. And don't worry about the occasional soft drink or extra scoop of ice cream, he needs to enjoy all foods to help him develop a healthy relationship with food and eating.


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