Fighting The Weight-Loss Trend

Have trouble keeping weight on as a result of an illness, or ... just because? Try these ideas to gain weight healthfully.

Losing weight as a result of having a short- or long-term illness can be a tremendous problem. Some people lose their appetite because they are chronically in pain, others because of the medications they take. And still others go through stages of depression because of their illness, also losing the desire to eat.

Not eating enough and losing too much weight puts people with any illness at a real disadvantage to fight their disease. Losing too much weight can lead to more weakness and more fatigue. Most importantly, the body just doesn't have enough fuel to engage in battle with whatever the disease is.

Whether you are trying to improve your own dietary intake or that of a family or friend you are caring for, read on for some ideas that can help.

1. Make every calorie count. To quench thirst, avoid water. Instead, opt for a drink with calories, and optimally, with some nutrients. Try for example, plain milk; milk with instant breakfast mixed in (although people tire of this quickly, so don't overdo it); or peach, pear and apricot nectars (which are loaded with nutrients as well as calories).

   On the other hand, try not to load up on empty calorie beverages such as soda pop and lemonade. And try not to drink too much liquid before a meal, as it can reduce appetite considerably.

2. Try small amounts of food more frequently. Many people with a poor appetite have trouble facing a big breakfast (or a big any meal, for that matter). Instead, start off with one slice of toast, but dress it up with good nutrition. Instead of butter or margarine, try peanut butter. The calories are about the same, but the peanut butter has loads more protein and nutrients.

   To add a few extra calories, add some jam or jelly. Later in the morning, try a glass of milk, or perhaps a banana. It's a lot easier to divvy up a breakfast meal into two smaller parts than to face the mass quantity.

3. Try to find alternatives to broth-based soups. While these soups are often favorites of people with poor appetites, they are virtually calorie-less. If you're using canned cream soups, be sure and make them with milk instead of water to boost calories and protein.
4. Ask the doctor if any of the medications you or a family member take suppress appetite. If so, probe to find out if the medication can be taken at a different time of the day when it may not interfere with appetite so much -- but only do this with a physician's guidance.
5. If possible, take medications after eating (again, only with a physician's guidance). Sometimes, medications taken on an empty stomach can cause nausea, thereby preventing someone from eating. By taking them after a meal, you can avoid this problem. Note that some vitamin/mineral supplements -- especially iron -- can also upset the stomach, taking away appetite.

   Caution: Some medications must be taken on an empty stomach to be effective -- so ask to make sure it's OK to take them after eating.

6. Try not to load up on fluids close to meal time. While a cup of hot tea might make you feel better, drinking it before lunch or dinner may take away whatever appetite you did have. Try to avoid fluids for at least an hour before meals.
7. Think about nutrients as well as calories when you're choosing food. While you may have been advised to add butter, margarine or oil to food to beef up the calories, try not to overdo these fat-only calorie tricks. Other ideas to use to beef up calories and yet add nutrients include:
• Add low-fat cream cheese to mashed potatoes: I use low-fat because it has a decent protein content, and isn't just fat calories.
• Get a yogurt strainer and turn yogurt into yogurt cheese. You can do this with any flavor, and it's a great way to concentrate calories, protein, calcium and riboflavin.
• Mash vegetables such as carrots, squash and sweet potatoes with low-fat cream cheese and milk, again beefing up nutrients and protein.
• Make hot cereals with milk and even a little extra skim milk powder to improve protein and calorie content.
• Cook rice in milk, either for a breakfast food or a dinner food. You'll just have to cook it a little slower. Everyone will love the fuller tasting rice this cooking method produces.
• Use evaporated skimmed milk in as many places as possible. Because it's made of milk that has had some of the water removed, you'll get more calories, protein and nutrients in much less volume. While its slightly stronger taste might come through in some foods, causing you or the person you're trying to feed to reject them, it is perfectly acceptable in many foods. Give it a trial in hot cereals and even to mix up creamed soups. Some people even like it in coffee and tea.