In order to put on the right amount of weight, you need to eat well, as well as exercise properly. This will ensure healthy weight gain. Increase your intake of vitamins D and B6. Foods such as milk and cod liver oil are rich in vitamin D. Calcium and magnesium intake must also be increased. Vitamin B encourages proper digestion and can be derived from foods such as butter, eggs, whole grain foods and nuts. Avoid consuming tea, coffee and carbonated beverages. Figs are very good for putting on weight. Ensure that you do not skip any meals and avoid drinking water while taking meals, as this serves to decrease the appetite. Drink water only after one hour has passed after eating a meal. Eat balanced meals that consist of all the food groups. Include a daily exercise regime, as this will help to enhance blood circulation and also help you to work up an appetite. It will also build muscle mass which will increase your body weight.
Consume whole wheat breads with generous spreads of cheese or peanut butter. Starchy vegetables such as potatoes, carrots, peas and corn are helpful in weight gain. Eat fruits such as apples, bananas and pears, instead of watery fruits such as oranges and watermelon. Include rich cream soups in your diet. Increase the use of healthy oils such as olive, canola and coconut oil while cooking food. Protein is imperative for building muscle mass, and an adequate amount of protein must be consumed regularly.
answered by G M