Just like being overweight, being underweight can pose health risks, especially for those who are underweight because they do not eat enough. Food provides fuel for the body to function normally and perform day-to-day activities. If the body does not get enough energy, side effects such as fatigue, irritability, mood swings, a weak immune system, and poor concentration occur. Those who are underweight due to inadequate food intake also risk developing vitamin and mineral deficiencies that can cause long-term health problems. Avoiding these problems can be prevented by maintaining a healthy weight.
Determine a Healthy Weight
What is a healthy weight varies from person to person, but there is a quick way to estimate a healthy weight range according to height.
Healthy weight for women: Start with 100 pounds for the first 5 feet in height. For every inch over 5 feet, add 5 pounds or subtract 5 pounds for every inch under 5 feet.
Healthy weight for men: Start with 106 pounds for the first 5 feet in height. For every inch over 5 feet, add 6 pounds or subtract 6 pounds for every inch under 5 feet.
Another measure used to gauge a healthy weight is BMI (Body Mass Index). A normal BMI for a healthy adult is 18.5 to 24.9 and overweight is considered to be a BMI of 25.0 to 29.9. Under 18.5 is considered underweight, and a BMI of 30.0 and over is considered obese.
What to Eat to Gain Weight
In order to gain weight, more calories must be consumed than what is burnt off. To gain just one pound a week, an extra 3,500 calories from food is needed. The 3,500 extra calories per week should not come from junk food, but from nutritious meals and snacks.
Those who need to gain weight can try the following tips to add some extra pounds:
- Eat three main meals per day that include some type of calorie dense foods such as cheese, seeds, beans or any complex carbohydrate.
- At a minimum, eat three snacks per day. Snacks should be those that are high in calories, vitamins, and minerals but not high in sugar or fat. Nutritious snacks ideas include dried fruits, nuts, wheat crackers, protein bars.
- Add a dietary supplement such as Ensure, Boost, or Carnation Instant Breakfast between or with meals.
- Add powdered milk to soups, casseroles, shakes, smoothies, and milk.
- Drink a lot of pure fruit juice or milk with and between meals. Juices that are mixed with two or more juices (such as strawberry-kiwi) are higher in calories than a drink that is only one juice.
Those who are underweight but feel they have adequate food intake should consult with a physician just to be sure they have no underlying medical issues which causes their lack of a healthy weight.
Sources:
Bauer, Joy. (2005). Total Nutrition. New York: Penguin Group.
CDC. (2008). "About BMI for Adults."
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