- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
read biographyclose windowBiography of
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.
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Question
Too skinny? How to add pounds safely
I am 18 years old and have always been tall and skinny. My brother and father are also thin. But now I'd like to gain weight. What approach should I take as far as diet and exercise?
Answer
from Katherine Zeratsky, R.D., L.D.
Sometimes being "too skinny" can be just as difficult a problem to solve as being "too fat." Achieving a desirable body weight and shape involves changes in lifestyle — including diet, exercise and behaviors that support health.
Keep in mind that heredity influences body shape and weight. If your parents and siblings are slender, you're more likely to be slender too. It may be helpful to know whether you are truly underweight or you just think you're too skinny. Your doctor can get you started by providing you with healthy goals and tips.
If you're trying to gain weight, eat a well-balanced diet that includes:
- Whole grains
- Vegetables and fruits
- Low-fat dairy products
- Lean protein sources, such as fish, poultry, beans and legumes
You'll likely need to add some fats and sugars to your diet for extra calories. When you add fats, choose unsaturated fats, such as nuts and oils. When adding sugars, select sweets that also provide nutrients, such as bran muffins, yogurt, fruit pies or juice, and granola bars.
Eating three meals a day plus between-meal snacks on a regular basis will add the calories you need to gain weight, as well as the balance and variety you need in your diet. You don't necessarily need protein drinks or shakes to gain weight. But these can provide extra calories if you feel like you're eating all that you can.
If you are at a healthy weight but still would like to gain weight, strength training can help increase lean muscle mass and add weight. Strength training is also good for your overall health.
Develop a program of exercises that includes all the major muscle groups in your upper and lower body, and trunk. Proper technique is key. Select a weight that tires your muscle at about 15 to 20 repetitions when first starting. As you progress, try for one set of 12 repetitions about three times a week.
Remember, changes in weight and body shape take time. If you want more individualized dietary advice on gaining weight, consult with a licensed or registered dietitian. Also, a certified trainer can help you get started with a strength training program.
