Tips for Healthy Eating & Weight Gain in Males:

nutrition

Tips for Healthy Eating & Weight Gain (Males):

 

  • Eat a meal or a snack every 2-3 hours to keep your blood sugar level, energy and mood stable.

 

  • Protein is required at breakfast, lunch and dinner.
  • One serving of protein ranges between 30-45 grams.
  • For example, 1 piece of chicken is equivalent to 20 grams of protein.

 

  • Consume plenty of salads and vegetables.

 

  • Avoid refined carbohydrates (white bread, white rice and white pasta).
  • These foods do not contain any nutrient value or fiber and they easily store as fat.

 

  • Choose complex carbohydrates (sweet potato and brown rice).
  • These foods are rich in nutrients and fiber and provide long lasting energy.

 

  • Include a complex carbohydrate at every meal and may also be included in snacks.
  • One serving of carbohydrates ranges between 40-60 grams.
  • For example, 1 cup cooked brown rice is equivalent to 40 grams of carbohydrates.

 

  • Drink 8-10 cups of water per day.
  • Avoid with meals.
  • Drink bottled or filtered water.

Breakfast options:

  • The following chart outlines breakfast options.
  • Each breakfast MUST include one carbohydrate and one protein, or if hungry, you can have one carbohydrate and two proteins.
  • You can choose from the breakfast options below or

mix and match the carbohydrates and proteins.

  • Portion for males:  40-60 grams of carbohydrates, 30-45 grams of protein per serving.

 

Breakfast Options

Option #1

 

Option #2

Option #3

Additional Tips

 Carbohydrate:    oats or quinoa flakes(add berries and cinnamon to sweeten) whole grain or rye bread whole grain cereal with rice milk
 Protein: whey protein powder:-add to oats or quinoa flakes-protein shake smoothie with rice milk egg plus egg whites 

 

plain yogurt or cottage cheese
 Additional Notes: -add cheese to eggs for extra calories -add nuts to cereal and/or yogurt/cottage cheese for extra calories -add nut butter to bread and/or shakes for extra calories

 

Snack options: 

  • Include one of the following snacks in between meals.
  • Depending on your schedule, you will need 2-3 snacks per day.
  • When travelling, pack meal replacement bars and trail mix.

 

Snack Options

Type

Portions

Notes/Tips

fruit with trail mix Nuts/dried fruit:almonds, brazil,pecans, cashews,walnuts, raisins 1-2 handful(s) -no salt or oil added
nut butter sandwich Nut butter:almond, cashew, sunflower, pumpkin,hazelnut, natural peanut butter minimum 2 tablespoons
mini meal(protein & carbohydrate) chicken, brown rice and vegetables  
meal replacement bar protein and carbohydrates
protein shake or weight gainer shake whey Protein mix with rice milk, optional to add nut butter/nuts
yogurt or cottage cheese plain approx 1 cup optional to add fruit and/or nuts

 

Lunch & Dinner Options:

  • Include a salad and/or vegetables with lunch and dinner
  • Include a serving of protein at lunch and dinner
  • Include a carbohydrate at lunch and dinner

 

Lunch & Dinner Options

Salad & Vegetables

 

Protein

Carbohydrates

Fats

Notes

-romaine-spinach-arugula-red leaf

-green leaf

 

-zucchini

-eggplant

-carrots

-celery

-cucumber

-bok choy

-kale

-beets

-broccoli

-cauliflower

 

-chicken breast-turkey breast 

-fresh fish

 

-canned tuna

 

-canned salmon

 

-canned sardines

 

-lean ground chicken

 

-lean ground turkey

 

-lean ground beef

 

-pork tenderloin

 

-veal

 

-lean steak

 

-egg plus egg whites

 

-brown rice-wild rice 

-sweet potato

 

-white potato

 

-whole grain pasta

-whole grain wrap

-quinoa

-whole grain or rye bread

 

 

-1-2 tbsp(s) olive oil(salad dressing and for cooking)-2-4 tablespoons of cheese

 

 

Serving Size (cooked if applicable) Unlimited portion Male: 6-8 ounces cooked Male:  minimum 1 cup cooked

 

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