by James

Hello! I'm a wrestler in high school and weigh about 158 pounds. Any tips to get to 170? I would like to compete at that weight.


Joanne Perez, MS, RDN, LD

The first thing that you want to do is stay away from gimmicks and supplements. If it sounds too good too be true, it probably is. Here are things to keep in mind when trying to gain weight: 1. Start Slow-Ease into increasing your portions sizes and servings of food gradually, allowing your stomach to stretch and for your body to get used to the increased number of calories and nutrition. 2. Eat More Frequently 3. Choose Nutrient and Calorically Dense Foods- focus on whole grains, nuts/nut butters, cheese, whole milk, avocados, olive oil, dried fruits. 4. Top It Off- Add cheese to your eggs, dressing to your salads 5. Include Smoothies & Shakes- drink smoothies or shakes made with milk and fresh or frozen fruit. The foods that are going to give you the biggest bang for your buck are whole eggs, Greek yogurt, heart healthy fats and oils (avocados, olive, olive oil, coconut), nuts/nut butters, dark chocolate, granola, oats, dried fruit, fattier fishes such as tuna and salmon.


Thank you for the information!

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