Tips For Gaining Healthy Weight

Most conversations around nutrition focus on losing weight, but gaining weight in a healthy way deserves just as much attention. For those who find it hard to put on a few kilos, it’s not about eating endlessly, it’s about nourishing your body, boosting energy and feeling comfortable in your own skin. When you’re underweight, the bones around your chest and collarbone can become very prominent, which makes wearing open tops or fitted clothes feel uncomfortable or self-conscious. Healthy weight gain is a gradual process and with a few small, thoughtful changes, you can help your body feel stronger, fuller and more confident in your own shape.

Start by rethinking how often you eat. If you’re underweight, large meals can feel overwhelming. Instead of sticking to three big meals, try spreading your intake across five or six smaller ones. This keeps energy levels consistent and makes it easier to get in extra nutrients without feeling stuffed. 

The quality of what you eat is just as important as quantity. Nutrient-dense foods, whole grains, fresh fruits and vegetables, lean proteins like nuts and dairy products help your body grow while adding healthy calories. Each bite is an opportunity to fuel your body and support steady, sustainable weight gain.

Beverages are another area to rethink. Low-calorie drinks may quench thirst but won’t help you gain weight. Smoothies or shakes made with milk, fruit, peanut butter can be both nourishing and calorie-rich. In some cases, a liquid meal replacement may be suggested, but it’s best to discuss this with a specialist first.

Timing your drinks can also help. Some people feel full too quickly if they drink before meals, so it may be better to sip a higher-calorie beverage alongside meals or shortly afterward.

Snacks are your secret weapon. Nuts, cheese, peanut butter, dried fruits and avocados are compact, nutrient-packed options. Even a bedtime snack, a peanut butter and jelly sandwich or an avocado wrap can quietly add calories without feeling overwhelming.

Finally, don’t underestimate small additions to your meals. A sprinkle of cheese on scrambled eggs or a spoonful of milk in soups can boost calories without extra effort. Healthy weight gain is about consistent, practical choices and with a few simple tweaks to your meals, your body can get the nourishment it needs while gradually adding strength.

Our Nutritionist, Ms. Wendy Ayayo Emyedu, is available every Wednesday at our main branch at Forest Mall, Lugogo, to support you on your weight loss journey. Through professional guidance, she creates personalized weight management programs focused on healthier, sustainable results.