Underweight in College: What to Do if You Struggle with the Opposite of the "Freshman 15" - Part 2 - Women Campus
- Increase your portions. This one is, again, pretty obvious. While lots of people have to worry about proper portion sizes, so that they don't consume too many calories unwittingly, you want more calories. So even though your friend may stick to just a slice of toast or two at breakfast, feel free to enjoy three or four slices. Every body has different needs and the 'proper' portion for someone else may not be right for you—especially if you're trying to gain weight and they're not. After her doctor's warnings, which made her realize that her poor eating habits and body image could negatively affect her long-term health, Morgan learned to listen to her body. "For the first time in years, I was eating because I really wanted to. I no longer felt guilty about eating, so I indulged in ice cream, second helpings of dinner, carbs—whatever I wanted, I ate! Within just a few months, I had gained ten pounds," says Morgan.
- Make every bite count. It can be hard to eat a ton of food and no one wants to feel stuffed and bloated all the time. That's why 64.7% of college students surveyed said that they would rather eat richer food than eat more food to gain weight. To increase your caloric intake without having to add a ton of food, focus on caloric density. Go for things that pack more punch per bite. Choose granola over cheerios, dense pumpernickel and rye breads over fluffy white breads, bananas over oranges or apples, and starchy veggies, like corn, peas, winter squashes, and potatoes, over watery veggies, like celery, cucumber, and lettuce. Nutrition Diva and licensed dietitian Monica Reinagel says, "Instead of salad, load up some raw vegetables with plenty of hummus or guacamole." By maximizing each mouthful, you get more calories without the overstuffed discomfort. Because being bloated is not fun.
