Thursday, 18 March 2010

Tips in gaining weight and boosting energy

Our family doctor advised to bring Lex to the Dietician because he is underweight. We didn't go the first time because I checked on the Phil. standard and his weight is within the normal brackets. But since I didn't go and no notice was made of cancellation, they rebooked us on a different schedule and that was today. Since we will not be paying anything- it's still covered by OHIP and I also wanted to get tips for my other 2 kids especially Miggy, we went and spent an hour discussing the food that we serve Lex. We had a nice chat and I learned so many things and looking forward to serving foods that will help my kids gain weight. I now know the real size of a matchbox in terms of meat or fish serving - the size of the bigger matchbox and not the small one LOL.

Most of the tips I know are the reverse kind, to lose weight. Now, this time is for those who want to gain weight and raise energy. Here are some of the tips I gathered from the brochure she gave:

1. Try to have three meals and no more that two or three snacks per day. Avoid nibbling or drinking in between, as this will curb the appetite.

2. Choose foods highest in energy first and those lowest in energy last.

Meat and alternatives (meat, poultry, fish, eggs, peanut butter)
Milk Products (whole milk, cheese, yogurt, pudding, ice cream)
Grain Products (breads, buns, cereals, pasta, rice, crackers, cookies)
Vegetables and fruits (including juice)

Soups and broths

3. An easy and effective way to add calories to food is to add or cook with fats that make the food taste better. These include butter, margarine, mayonnaise, oil, salad dressings, sour cream, gravy, whipped cream, cream cheese, peanut butter and cheese sauce.
fat ideas: add any of these to meats and alternatives, sandwiches, stews, soups, hot cereal, rice, noodles, cooked or fresh vegetables and crackers

margarine: add to soup, mashed or baked potatoes, hot cereal, rice, noodles and cooked veggies; stir into sauces and gravies.

mayonnaise: add to salad dressings, spread on sandwiches and crackers, combine with meat fish or vegetable salads; use in sauces

sour cream: add to soups, baked or mashed potatoes, veggies, sauces, stews, meat and fish dishes. Use as a dip for fresh fruits and vegetables.

4. Avoid drinking sugared drinks like juice or soda or even sugar-free soda, tea or coffee, as they tend to fill you up.

5. Ideas using meat and alternatives

Make sandwiches with 2 slices of meat plus cheese with generous spread on both slices of the bread

Add scrambled egg to soup while cooking

Spread peanut butter on sandwiches, waffles, pancakes, fruit slices; use as dip for veggies, blend with drinks, swirl through ice cream or yogurt, top cookies or cakes.

for children over 4 years old, serve nuts or seeds as snacks; add chopped nuts to ice cream, yogurt breads, roll banana in chopped nuts.

6. Ideas using dairy products

use whole milk or cream instead of water when preparing hot cereal or soups

spread cream cheese on sandwiches, crackers fruit and vegetable slices, or add to icings and sauces

melt cheese on sandwiches, hamburgers, hotdogs, other meats and fish; grate to dishes and sauces

add plain or sweet yogurt to fruits and desserts; use to top cereal, waffles, pancakes and fill crepes. add to milk based beverages and gelatins. She recommended Liberte Mediterranea Yogurt because it really taste good and has a higher fat content. I searched for it today at the Superstore and the staff said it was a best seller always out of stock.

add ice cream to beverages, fruits, gelatin desserts, cake or pies.

use whipped cream in desserts, fruits, panckes waffles. She even suggested to put whipped cream in Lex Milk. We bought chocolate and vanilla flavors. Miggy already tried it on the strawberries and he liked it.

7. Ideas for grain products

choose fancier varieties of bread, rolls, crackers and cookis, such as croissants, cheese bread or rolls, bread or cookies with raisins, filling or icing.

choose sweetened cereals or granola or those with dried fruit or coconut

8. Ideas for fruit

add dried fruits to muffins, cookies, breads, cakes, cereals and puddings, bake in pies and turn overs

make gelatin desserts using juice, Koolaid or syrup from canned fruits instead of water.

We're to go back after a month to see Lex progress. I hope he gains weight and not me, just typing all these food makes me salivate HAHAHA.

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