1. Don't let over 4 hours go by without eating. Your body needs a continuous supply of energy since it's always on (your heart is always beating, blood is circulating, your bones and muscles are moving). When you skip meals, you deprive your body of the fuel it needs to keep going.
2. Eat several foods at once. For snacks, aim for at least three food groups like a whole grain, fruit and nut combo versus fruit alone. This provides your body with a broader spectrum of nutrients to work with throughout the day.
3. Boost your calorie intake healthfully. The best way to increase your caloric intake without having to eat large quantities of food and having to eat junk food is to choose nutrient rich foods that pack a big calorie punch for a small amount. The best options are nuts, seeds and natural nut butters, unsweetened dried fruit, whole grains and lean proteins.
4. Drink your calories. Liquid calories tend to not be filling, so when you're trying to gain weight, they can add needed calories without making you feel stuffed or bloated. Good choices include 100% fruit juice, low fat milk or milk alternatives (like soy milk) and smoothies.
5. Eat right before going to bed. Sleep time is when a lot of bodily healing, repair and regeneration work takes place. It's prime time for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients available to go to work inside the body.
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