Eat Your Fill Without Worrying About Weight: Foods That Help

Many people put themselves through miserable diets and barely dare to eat for fear of getting fat. Yet being underweight and skinny is actually worse for your health than being overweight. Obesity is linked to a 50% higher risk of early death, but being underweight carries a 140% higher risk for men and a 100% higher risk for women. So don't be afraid of putting on weight – just choose the right foods and eat healthily.

Try to eat plenty of good-quality food. If you have a poor appetite, eat 5 to 6 small meals a day; that is easier than 2 or 3 very large meals, and a big plate piled high with food can be off-putting for some people. Planning snacks around healthy, calorie-rich foods such as nuts will help you take in high-quality calories.

Eat plenty of good protein

To gain weight, eat good-quality protein. Your body uses protein to build and power your muscles, and when you gain weight you want it to be more muscle than fat. Protein helps you do that. Lean proteins include meats such as beef, chicken and pork, as well as salmon and eggs. Avoid eating a lot of fried or grilled food; protein is best steamed or boiled. Vegetarians have some great protein options such as quinoa, chia seeds and seitan, and of course beans are an excellent source of quality plant protein. Plant protein is just as healthy as meat protein.

Eat whole grains

Choose wholegrain bread, pasta and cereals. "Ancient grains" such as quinoa, amaranth and teff are good choices. A little experimenting can liven up a boring diet for vegetarians and meat eaters alike, and these grains are a source of high-quality protein and nutrients.

Vegetables

Vegetables are best eaten raw, steamed or lightly stir-fried. They are packed with vitamins, minerals, antioxidants and other important nutrients. Try to eat a rainbow of vegetables at every meal to get the most nutrition. Boiled vegetables lose their nutrients, so mixed raw vegetables in a salad are ideal.

Fruit

Like vegetables, fruit is good for everyone. Most fruits are full of nutrients and vitamins, so think of them as a handy snack.

Dairy

Milk is the perfect food to help you gain weight. Yogurt and full-fat milk are other foods with a great balance of protein and fat, and you will also get a wide range of vitamins and minerals from dairy products.

Snacks

Choose healthy snacks such as nuts, peanut butter, cheese, dried fruit and avocado. Try a good-quality snack before bed, such as a peanut butter and jelly sandwich. Foods that offer calories in both quality and quantity will help you gain weight slowly and healthily.

Drinks

Your body always needs water, but drinking right before a meal can make you feel full so you eat less. Try drinking after meals instead, or get your fluids from smoothies made with milk and fresh or frozen fruit. You can also take in fluids from juicy fresh fruit such as nectarines. Avoid low-calorie, low-quality drinks such as soda or fruit juice.