Healthy Ways for Teens to Gain Weight
August 6, 2009
Sometimes teenagers are skinny and have trouble putting weight on. Perhaps they would like to play a sport but they are all skin and bones and do not have the strength. Parents should first have a doctor rule out any medical causes for the teen to be under weight.
You need to be of normal weight and strength to play some sports. Playing sports will help muscles grow. But you need to be strong to play the sport. Some people just have a higher metabolism than others. Teens have growth spurts in which their metabolism rises even more.
Obesity has many risks but so can being too thin. Really thin people have weaker immune systems making them more likely to get infections, have complications during surgery, and have slower recovery periods.
The very thin have less muscle mass of course but it also affects the health of their teeth, skin, and hair. Being too thin can interfere with hormonal changes.
As you gain weight, you will want to work out too to get a nice shape. You do not want your weight to hang around your belly. You have to take into account these extra calories burned into your diet.
Healthy weight gain takes time and so does developing healthy habits. Instilling good eating habits in a teenager may keep them eating healthy for life. One healthy ratio is 60 percent carbohydrates, 20 percent protein and 20 percent fat.
The teen should eat foods higher in calories but not sugar or fat. Add healthy calories to servings, like meat to soup or eggs on top of mashed potatoes.
If the teens tend to get full fast maybe they are eating too fast. The teen should take his or her time to eat and enjoy every morsel. The teen should break up the food items or make different choices. For instance, have apple slices instead of the whole apple or eat raisins instead of grapes.
One pound is 3500 calories. To gain a pound in a week the teen would have to eat 500 extra calories per day per week. One thousand extra calories per day per week would have to be eaten to gain two pounds per week.
Mix your juice drinks for higher calories. For instance, cranberry and orange juice can be mixed together. A high calorie, high carbohydrate snack should be eaten between meals and at bedtime. For instance, a good meal between snack may be a granola bar and a piece of fruit.
The teen should eat good sources of monosaturated fat. Good sources include nuts, olives, olive oil, avocado, and fatty fish such as salmon. The teen should not drink anything a half-hour before the meal so he or she will not fill up as fast.
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