What should I eat to lose or gain weight?

What should I eat to lose or gain weight?

Whether you are trying to lose or gain weight, eating healthy foods matters. Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins. If you’re concerned about your weight and want to change it, there are things you can do. Talk with a health care professional about how to make changes in a healthy way that’s right for you.

Trying to lose weight?

  • Limit portion size to control calorie intake.
  • Be as physically active as you can be.
  • Swap out your usual foods for healthier alternatives.
  • Stay hydrated with water and avoid drinks with added sugar.
  • Set specific, realistic goals, such as three 15-minute walks per week.
  • If there’s a break in your healthy eating or exercise, try to get back on track as quickly as possible.
  • Keep track of what you eat in a food diary.

Trying to gain weight?

  • Eat more foods with healthy fats, such as avocados and peanut butter.
  • If you get full quickly, eat frequent, smaller meals throughout the day.
  • Add nutrient-dense snacks such as nuts, cheese, and dried fruit to your menu.
  • Dine with friends and family to make the experience more enjoyable.
  • Stay active to boost your appetite.
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