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A. To increase your weight healthily, all you have to do is increase your calorie and nutrient intake within a healthy and balanced diet. But how? You can do that by increasing the number of meals you have per day. So in addition to breakfast, lunch and dinner, add 2 snacks, one mid-morning and one mid-afternoon.Your snacks can include dried fruits (apricots and dates), mixed fruit cocktail with added ingredients (such as avocado, cream or milk and some honey), fresh fruit juice, sandwiches (labneh, cheese, zaatar, peanut butter and jam), a handful of fixed nuts and some types of desserts (ice-cream, custard, mouhallabieh and rice pudding).
To increase calories, you can also add some healthy fats to your dishes, such as adding olive oil or olives to labneh, or walnuts and avocados to your salads. And make sure your main meals always include a source of carbohydrates such as rice, potatoes, grains, bread, or pasta.
What remains important is to have a variety of foods from all the food groups (grains and bread, vegetables, fruits, meat and legumes and milk and dairy) in order to get all the essential nutrients and increase your weight healthily. For more individualized advice, consult a dietitian to help you set your weight gain goals, monitor your weight gain and provide you with practical ideas for a healthy weight gain.
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