"Health is a large word. It embraces not the body only, but the mind and spirit as well;...
and not today's pain or pleasure alone, but the whole being and outlook of a man."
~James H. West

Lisa's Blog

How can I eat consciously to maintain a healthy weight when I am underweight?

Lisa Cutforth - Saturday, April 10, 2010

Your question answered:

How can I eat consciously to maintain a healthy weight when I am underweight?


If you are underweight it is important that you eat regularly and that you eat enough to provide your body with the nutrients it needs. If you are living a very active lifestyle and battle to get in enough nutrients you may need to supplement your diet.     

If one of the reasons you are underweight is because you enjoy being slim or "skinny", it is still important that you eat consciously and provide your body with enough nutrients to sustain health.  If your body becomes malnourished you may start to experience undesirable symptoms like dull hair, low energy, muscle wasting, disrupted hormones, broken nails, unusual hair growth, hair loss, skin outbreaks, cracks and sores, gum disease, bowel discomfort, body odour. 

Eating consciously involves listening to your body and nuturing it.  Here are some tips:

  • Eat nutrient dense foods like: fruit, vegetables, nuts, seeds, beans, whole grains, eggs, fish, cold pressed vegetable oils
  • Eat regularly: around every 4 hours to prevent your body entering "fasting" or "starvation" state where it will burn even more of your reserves.
  • Eat when you feel hungry: you don't have to eat a lot, but eat something
  • Remember to eat, don't skip meals, it will make you lose muscle and upset your blood sugar, leaving you feeling tired, vulnerable, and irritable and compromise your metabolism
  • If you have a small appetite don't drink fluids with meals, it will full you up and you may be inclined to not eat enough proper food.
  • Make sure you eat enough carbohydrate to preserve your protein for muscle building and tissue repair and other functional activities (not a fuel source).  Eat some carbohdrate at each meal (3 - 7 serves a day). (Fruit, vegetables, grains, cereals all count as carbohydrates).
  • Eat protein daily (1 -2 serves) (Beans, eggs, fish, meat, chicken, soya, nuts, seeds, quinoa are examples of protein foods)
  • Consider taking a multivitamin and mineral (Usana probably provides the best all round multi vitamin, mineral and antioxidant complex)
  • Eat responsibly. Be conscious of not over indulging in "junk food" and unhealthy food just because you can and "it doesn't affect your weight", too many empty calories and many of the additives in these foods will put extra stress and strain on your body which may have lasting repurcussions. 
  • Find ways to manage stress, particularly if stress negetively affects your appetite and makes you lose your desire to eat.
  • Limit stimulants, if you are already underweight it is best to avoid stimulants like caffeine and sugar

If you are underweight and you feel you are eating enough it might be worth seeing someone to investigate what is going on for your body:  sometimes "wasting" can exist alongside diseases like cancer, or parasite infections or extreme stress or metabolic disturbances, psychological imbalances, nutrient deficiencies and thyroid problems.

Please contact me for any further information.

Recent Posts


Tags

music improve your memory soccer, role of team sports in longevity, role of exercise and community in longevity how to love exercise which is better for you butter or margarine how to check your breasts 7 Tips to Lower Your Cholesterol and Protect Your Heart breast cancer awareness food allergies make stress work for you healthy wine, healthy beer, healthy alcohol options brain health gift happiness workshop time management and healthy living obesity Cancer foods in season, seasonal recipes ask my doctor overindulge sustainable living, rural development, organic gardening, rampumps, biogas Dr Randy Pausch on Oprah diet diary healthy shopping list happiness course real food fussy eaters stress, keys to managing stress, benefits of stress do i have to drink milk; where do i get calcium from; non dairy calcium sources gluten intolerance new year's resolutions leaky gut, gut health, symptoms of leaky gut natural alternatives to drugs motivation cooking class in brisbane anxiety health for busy people benefits to keeping a diet diary energy sensitivity to milk cheap fruit and vegetables, what's in season in autumn in australia low calorie diet four questions you must ask your doctor before taking medication fatigue great second hand books best exercise diet diary of a nutritionist celebrate life addicted to chocolate Egg allergy food sensitivities sugar and add fruit sugar and adhd delicious dance weightloss fresh start control nutritious cooking keep focused fresh Alan Pease are frozen veggies any good Sensational hunger and stress how to say no calorie controlled diet support your body success and you are grains healthy quick eating solutions Laughter and stress drugfree alternatives nutrition healthy shopping low cholesterol I've Got Life indigestion health one step at a time corporate wellness mobile phones and brain cancer, Dr Teo wrong type of exercise, exercise and results dancing is chocolate bad for me how to be happy natural toothpaste weight childrens lunch boxes ways to improve prostate health nutritionists diet diary what is healthy food getting fit life heart disease 7 steps to detox herbal toothpaste skipping meals recipes for allergies cooking with allergies immune boosting tips ability to respond the power to choose reducing coffee muscle wasting prostate cancer increasing energy relax fun breast cancer awareness video hot guys empty your mind dangers of multitasking while you eat nutritionist in brisbane seasonal quick and tasty recipes homocysteine simple 7 day detox plan food intolerances breakfast benefits of strength training, why you should strength train skip meals what is a good breakfast love, loneliness blood pressure salad heart foundation tick explained avoiding a choice Nina Simone making time to relax maintain a healthy weight, underweight health with 10 % effort libido muffins comfort eating Nutritional Therapist quick recipes have fun in the kitchen healthy cooking demonstration 10 % principle comfort pig fruit and vegetable shortage recipe trans fats the tummy beast taking responsibility relationship with food immune system sexy salad christmas Add new tag detox soft drink and behavior problems health pioneers allergies assertiveness love food feels good focus healthy cooking parties cholesterol lowering diet how to avoid injury during exercise have more energy healthy cooking party alzheimers image should I eat organic veggies soft drink and behaviour problems low calorie meal plan breast cancer prevention what is movember is sugar bad high cholesterol Lisa's Diary life choices mood strength performance I don't get hungry benefits of sleeping go for 2 and 5 life lessons health Lactose intolerance nutritionist healthy fast food, healthy take away recipies comfort foods how to avoid doing the right thing and getting the wrong results how to get more of exercise reasons to eat foods in season to know and not do is not yet to know quizz memory taking a break pop-eye and spinach lunch fun Happiness sexy salads nutritious weight loss organic vegetables

Archive