Safe Methods for Increasing Body Weight
In a world where maintaining a healthy weight is often the focus, the importance of healthy weight gain for certain individuals cannot be overlooked. According to experts, gaining weight in a safe and nutritious manner is achievable and doesn't have to be a daunting task.
For children, Avoidant/Restrictive Food Intake Disorder (ARFID) can be a significant factor in needing to add weight, especially for those who are picky eaters, perceive food as scary or dangerous, or have conditions that cause them to avoid food. Cleveland Clinic pediatrician Ellen Rome and registered dietitian Devon Peart suggest increasing calorie intake by 300 to 500 calories per day for safe and healthy weight gain. Nutrient-dense foods like avocados, hummus, nuts and nut butters, dairy products, and protein shakes are recommended to support this process.
For children aged between early adolescence and 26, the daily intake of fat should be between 50 to 90 grams. It's important to space these calories evenly throughout the day by eating meals and snacks tailored to the calorie goal, to avoid overeating or feeling deprived. For outpatient kids, a healthy weight gain of half a pound to two pounds per week is ideal, but this can vary depending on the child and their conditions.
For adults, the focus should be on finding a balance in consuming more calorie-dense foods that still hold nutritional value. This can help adults gain about a pound a week by adding approximately 500 extra calories a day to their diet. However, individual dietary plans should be tailored by a dietitian based on personal preferences, dislikes, and appetite size.
Medications, major surgeries, and certain illnesses can also affect appetite or the taste of food, causing a decrease in food intake. In such cases, individuals may need to gain weight to ensure they are at a healthy body weight. This is particularly important for those fighting acute or chronic illnesses, such as inflammatory bowel disease or cancer.
It's essential that any plan to gain weight, whether for children or adults, is done under the supervision of a doctor or with the guidance of a registered dietitian. This ensures that the weight gain approach is safe and appropriate, and that any potential nutrient deficiencies or underlying health issues are addressed.
For children, it's recommended to avoid powders in protein shakes and opt for pre-mixed shakes bought off the shelves. For adults, foods like avocados, cheese, nuts, nut butter, dried fruits, and protein shakes can be beneficial.
In conclusion, gaining weight safely and healthily is not as difficult as it might seem. By focusing on nutrient-dense foods and working with healthcare professionals, individuals can achieve a healthier weight without compromising their overall health.
[1] Cleveland Clinic. (n.d.). Weight Gain in Children. Retrieved from https://my.clevelandclinic.org/health/diseases/17756-weight-gain-in-children [4] Cleveland Clinic. (n.d.). Weight Gain in Adults. Retrieved from https://my.clevelandclinic.org/health/diseases/17762-weight-gain-in-adults
- For children with Avoidant/Restrictive Food Intake Disorder (ARFID), it's crucial to increase their calorie intake by 300 to 500 calories per day as recommended by experts like Ellen Rome and Devon Peart, focusing on nutrient-dense foods such as avocados, hummus, nuts, dairy products, and protein shakes for healthy weight gain.
- To achieve a healthy weight gain of half a pound to two pounds per week, outpatient children and adults should space their calories evenly throughout the day by consuming meals and snacks tailored to their calorie goals. Nutrient-dense foods like avocados, cheese, nuts, nut butters, dried fruits, and protein shakes can support this process for both groups.
- In certain cases, like those fighting acute or chronic illnesses such as inflammatory bowel disease or cancer, medications, major surgeries, and specific health conditions may affect appetite or the taste of food, potentially leading to unhealthy weight loss. In these situations, it's essential to work closely with a doctor or a registered dietitian to devise a safe weight gain plan and address any potential nutrient deficiencies or underlying health issues. (References: 1, 4)
