offthebeatenpath has finally found an article on how to gain weight. Looks like the HPB website has more "juicy" info to uncover...
"According to a recent National Health Survey, about 9% of Singaporeans aged 18 - 69 years are underweight. Are you one of those having trouble trying to gain weight and yet worry that you might overdo it?
Weight gain occurs when you consume more food (that is energy) than your body uses. If you want to gain weight, here are some steps to help you gain weight the healthy way:
|1.||Increase your energy/food intake by eating more servings from the different food groups. Remember, you should not focus on eating high fat and high sugar food to gain weight!|
|2.||Eat more frequently if your appetite is small.|
|3.||Choose food with concentrated calories like yoghurt, milkshakes, fruit smoothies and sandwiches in between meals.|
|4.||Avoid drinking fluids with meals to allow more room for food.|
|5.||Try eating with your friends. This can be a way to boost your appetite.|
Weight gain should be gradual, about ? to 1 kg per week. Make use of the Healthy Diet Pyramid to assist you in planning nutritionally balanced meals. To ensure you have achieved your weight within the normal range, check your BMI to see that it falls between 18.5 and less than 25. BMI is calculated by dividing your weight in kilograms by the square value of your height in meters.
And don't forget! It's important to engage in regular physical activity to help maintain weight and keep you fit.
If you need more information on how to achieve a healthy weight, please call HealthLine at 1800 223 1313 during office hours for advice."