- Posted August 9, 2013 by
Foods to Help Fight Anorexia
Increase Your Calorie Intake
1. Eat energy dense foods. Energy dense foods contain a high number of calories and nutrients relative to serving size. Healthy examples of energy dense foods include nuts, avocados, dark chocolate, whole grain pastas and breads, fatty fish, and meat. Other energy-dense foods include fast food, fatty snacks and desserts, and full-fat dairy; French fries and cake may help add weight quickly, but excessive intake of these foods can cause other health problems and make it difficult to maintain a healthy weight once you have reached your weight gain goal.
2. Add dips, spreads, and toppings to food. Condiments and dips can be excellent ways to add calories to your daily diet without feeling like you are adding uncomfortable volume to your favorite gourmet foods.
3. Consider adding extra salad dressing to salads or pasta, ketchup or mayonnaise to grilled meat or sandwiches, sour cream to Mexican dishes or raw vegetables, and peanut butter with crackers or fruit dishes. Other high-calorie toppings include whipped cream, caramel dip, alfredo or marinara sauce, olive oil, and syrup.
4. Drink beverages with calories. Instead of sipping on water or unsweetened tea, try drinking 100% fruit juice, 2% milk, sports drinks, smoothies and shakes, and even an occasional soda or alcoholic beverage (if you are of age).
Change Your Attitudes About Eating
1. Practice mindful eating. Mindful eating involves focusing on each bite of food and the enjoyment and health benefits it provides. With professional guidance and a patient approach to building an appreciation for food and healthy weight gain, you can make the most out of each meal and cement your dedication to steady weight gain.
2. Develop a healthy attitude towards food and eating. If you are a recovering anorexic, your battle with food and body image may make it hard to commit to weight gain and additional eating.
By working toward a positive approach to food, you can ease your path to weight gain and a healthier, more permanent diet and body weight that is appropriate for your age, gender, body type, and physical activity level.
3. Seek assistance from an eating disorder counselor or dietician. Health professionals can ensure that you are taking healthy steps toward gaining weight and maintaining a healthy attitude toward food and body image.
4. Consider an exercise regime, especially weight and strength training. Exercise and weight lifting can add weight by building muscle. Additionally, participating in healthy amounts of physical activity can improve your self-image and help you justify eating more frequently or consuming larger portions.
Change Your Eating Habits
1. Snack more frequently. Reminding yourself to eat more often, to snack between meals, and to eat whenever you feel hungry can help you learn to follow cues from your stomach. By getting into the habit of snacking throughout the day on small healthy things, like berries. You can increase your daily calorie intake without overloading your stomach at each meal, allowing you to gain weight quickly and healthily.
2. Increase portion size. Even if you eat energy dense foods and consume high-calorie beverages, you may not be able to gain weight without increasing portion size. You may need to gradually and deliberately increase portion size until you become comfortable with larger portions, particularly if you were previously anorexic and had a shrunken stomach.
3. Don’t skip dessert. If you are underweight or recovering from anorexia, there is no need to skip dessert to spare yourself the calories.
4. Remember, although it is important to add weight with healthy foods, indulging in sweet or fatty treats can significantly up your calorie intake and add weight quickly. If you are worried about the nutritional content of desserts, opt for berries with frozen yogurt and whipped cream, a few squares of dark chocolate, or another high-calorie dessert with nutritional value.