- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Nutrition basics (20)
- Water softeners: How much sodium do they add?
- Caffeine: Is it dehydrating or not?
- Coffee and health: What does the research say?
- see all in Nutrition basics
Healthy diets (8)
- Diverticulitis diet: Can certain foods trigger an attack?
- Butter vs. margarine: Which is better for my heart?
- Canola oil: Does it contain toxins?
- see all in Healthy diets
Healthy cooking (10)
- Lentils: How do I cook with them?
- Food poisoning: How long can you safely keep leftovers?
- Canned pumpkin: Better than fresh?
- see all in Healthy cooking
Healthy menus and shopping strategies (6)
- Calories in sushi: What are the low-cal options?
- Vegetable juice: As good as whole vegetables?
- Buying beef? A guide to choosing the leanest cuts
- see all in Healthy menus and shopping strategies
Nutritional supplements (15)
- Vitamin water: Better than plain water?
- Ground flaxseed: Better than whole?
- Vitamin C: Can too much be harmful?
- see all in Nutritional supplements
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Question
Underweight? See how to add pounds healthfully
What's a good way to gain weight if you're underweight? I'm 18 years old and am just naturally tall and skinny. But now I want to put on some weight to look and feel better.
Answer
from Katherine Zeratsky, R.D., L.D.
Trying to gain weight can be as hard as trying to lose weight. You can gain weight in a healthy way through diet and exercise changes. Set a target weight to aim for — talk to your doctor if you aren't sure. Also, consult your doctor if you want to gain weight because of a medical reason.
Here are some healthy ways to add extra calories to your daily diet:
- Eat more frequently. Eat five to six small meals throughout the day rather than two or three large meals.
- Eat nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals; fruits and vegetables; low-fat dairy products; lean protein sources; and nuts and seeds.
- Watch what you drink. Don't fill up on diet soda, coffee, tea and other drinks with few calories and little nutritional value. Instead, drink smoothies or healthy shakes made with milk and fresh or frozen juice and sprinkle in some ground flaxseed. And drink fluids either 30 minutes before or after a meal, not with it, to avoid becoming full before you eat.
- Add in calorie-dense snacks. Choose calorie-dense foods, such as nuts, peanut butter, cheese, dried fruits and avocados. Also, have a bedtime snack, such as a peanut butter and jelly sandwich or a wrap sandwich with avocado, sliced vegetables and meat or cheese.
- Mix it up. Add cheese to casseroles, soups and scrambled eggs; nonfat dried milk to stews; and chicken to soups.
- Have a sweet treat. But be sure to select sweets that also provide nutrients, such as bran muffins, yogurt, fruit pies and granola bars.
Also consider exercise. Exercise, especially strength training, can also help you gain weight by building up your muscles and adding more "bulk" to your body. It may also stimulate your appetite.
Next questionStevia: Is it available in the United States?
- Duyff, RL. The American Dietetic Association's Complete Food and Nutrition Guide. 3rd Ed. Hoboken, N.J.:John Wiley and Sons. 2006:42.
- Trying to gain weight? American Dietetic Association. http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4473_ENU_HTML.htm. Accessed June 4, 2009.
- Should I gain weight? Nemours Foundation. http://kidshealth.org/kid/stay_healthy/fit/gaining_weight.html. Accessed June 18, 2009.
- Zeratsky K (expert opinion). Mayo Clinic. Rochester, Minn. June 25, 2009.
