Underweight? See how to add pounds healthfully – Mayo Clinic

What’s a good way to gain weight if you’re underweight?

Answer From Katherine Zeratsky, R.D., L.D.

Although being lean can often be healthy, being underweight can be a concern if it’s the result of poor nutrition or if you are pregnant or have other health concerns. So, if you’re underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight.

Here are some healthy ways to gain weight when you’re underweight:

  • Eat more frequently. When you’re underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
  • Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; dairy products; lean protein sources; and nuts and seeds.
  • Try smoothies and shakes. Don’t fill up on diet soda, coffee and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen fruit, and sprinkle in some ground flaxseed. In some cases, a liquid meal replacement may be recommended.
  • Watch when you drink. Some people find that drinking fluids before meals blunts their appetite. In that case, it may be better to sip higher calorie beverages along with a meal or snack. For others, drinking 30 minutes after a meal, not with it, may work.
  • Make every bite count. Snack on nuts, peanut butter, cheese, dried fruits and avocados. Have a bedtime snack, such as a peanut butter and jelly sandwich, or a wrap sandwich with avocado, sliced vegetables, and lean meat or cheese.
  • Top it off. Add extras to your dishes for more calories — such as cheese in casseroles and scrambled eggs, and fat-free dried milk in soups and stews.
  • Have an occasional treat. Even when you’re underweight, be mindful of excess sugar and fat. An occasional slice of pie with ice cream is OK. But most treats should be healthy and provide nutrients in addition to calories. Bran muffins, yogurt and granola bars are good choices.
  • Exercise. Exercise, especially strength training, can help you gain weight by building up your muscles. Exercise may also stimulate your appetite.

There is a problem with
information submitted for this request. Review/update the
information highlighted below and resubmit the form.

From Mayo Clinic to your inbox

Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health.

Email

ErrorEmail field is required

ErrorInclude a valid email address

To provide you with the most relevant and helpful information, and understand which
information is beneficial, we may combine your email and website usage information with
other information we have about you. If you are a Mayo Clinic patient, this could
include protected health information. If we combine this information with your protected
health information, we will treat all of that information as protected health
information and will only use or disclose that information as set forth in our notice of
privacy practices. You may opt-out of email communications at any time by clicking on
the unsubscribe link in the e-mail.

Thank you for subscribing

Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

  1. Weight management, commonly asked questions (FAQs). Nutrition.gov. https://www.nutrition.gov/subject/weight-management/faqs. Accessed April 27, 2017.
  2. Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.
  3. Whitney E, et al. Weight management: Overweight, obesity, and underweight. In: Understanding Nutrition. 14th ed. Belmont, Calif.: Cengage Learning; 2016.

See more Expert Answers