Weight Gain

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Weight Gain

In order to gain weight, your goal should be to burn more calories than you consume.

• True

• False

Weight Gain

In order to gain weight, your goal should be to burn in more calories than you consume.

• True Incorrect. You should take in more calories than you burn when attempting to gain weight.

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Weight Gain

In order to gain weight, your goal should be to burn in more calories than you consume.

• False Correct! You should take in more calories than you burn when attempting to gain weight.

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Weight Gain

By how many calories should one increase DAILY intake in order to gain weight safely?

• 100-250

• 500-1000

• 1500-2000

Weight Gain

By how many calories should one increase daily intake in order to gain weight safely?

• 100-250 Incorrect. You want to take in between 500-1000 more calories per day to gain weight safely.

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Weight Gain

By how many calories should one increase daily intake in order to gain weight safely?

• 500-1000 Correct!

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Weight Gain

By how many calories should one increase daily intake in order to gain weight safely?

• 1500-2000 Incorrect. You want to take in between 500-1000 more calories per day to gain weight safely.

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Weight Gain

BMI stands for Basal Metabolic Intake.

• True

• False

Weight Gain

BMI stands for Basal Metabolic Intake.

• True Incorrect. BMI stands for Body Mass Index which measures weight and height for adults and indicates if one is underweight, a healthy weight or overweight.

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Weight Gain

BMI stands for Basal Metabolic Intake.

• False Correct! BMI stands for Body Mass Index which measures weight and height for adults and indicates if one is underweight, a healthy weight, or overweight.

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Weight Gain

Based on the Body Mass Index Scale, people are at a healthy weight when their BMI is:

• 18.5 – 25

• 25 – 29.9

• 30 or above

Weight Gain

Based on the Body Mass Index Scale, people are at a healthy weight when their BMI is:

• 18.5 – 25 Correct! People with a BMI 25-29.9 are considered overweight. People with a BMI 30 or over are considered obese.

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Weight Gain

Based on the Body Mass Index Scale, people are at a healthy weight when their BMI is:

• 25 – 29.9 Incorrect. A healthy BMI is between 18.5 - 25. People with a BMI of 25 – 29.9 are considered overweight. If BMI is over 30, the person is obese.

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Weight Gain

Based on the Body Mass Index Scale, people are at a healthy weight when their BMI is:

• 30 or above Incorrect. A healthy BMI is between 18.5 - 25. People having a BMI 25-29.9 are overweight and people with a BMI of 30 or above are considered obese.

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Weight Gain

If your BMI is below 18.5 (underweight), be sure it is not due to a physical condition.

• True

• False

Weight Gain

If your BMI is below 18.5, be sure it is not due to a physical condition.

• True Correct! Speak to your doctor to verify that no serious medical conditions exist.

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Weight Gain

If your BMI is below 18.5, be sure it is not due to a physical condition.

• False Incorrect. The statement is true. Speak to your doctor to verify that no serious medical conditions exist.

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Weight Gain

When trying to gain weight, eating vegetables with a high calorie content such as peas, corn and butternut squash is recommended.

• True

• False

Weight Gain

When trying to gain weight, eating vegetables with a high calorie content such as peas, corn and butternut squash is recommended.

• True Correct! High calorie vegetables will provide extra energy to be stored for weight gain. You also get vitamins and minerals important for keeping the body healthy and therefore more able to put on weight.

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Weight Gain

When trying to gain weight, eating vegetables with a high calorie content such as peas, corn and butternut squash is recommended.

• False Incorrect. High calorie vegetables will provide extra energy to be stored for weight gain. You also get vitamins and minerals important for keeping the body healthy and therefore more able to put on weight.

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Weight Gain

How much weight should you aim for to gain per month?

• 6-7 pounds

• 4-5 pounds

• 2-3 pounds

Weight Gain

How much weight should you aim for to gain per month?

• 6-7 pounds Incorrect. You should aim to gain 2-3 pounds per month. Slower weight gain will help to ensure that weight is put on as muscle instead of fat.

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Weight Gain

How much weight should you aim for to gain per month?

• 4-5 pounds Incorrect. You should aim to gain 2-3 pounds per month. Slower weight gain will help to ensure that weight is put on as muscle instead of fat.

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Weight Gain

How much weight should you aim for to gain per month?

• 2-3 pounds Correct! Slower weight gain will help to ensure that weight is put on as muscle instead of fat.

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Weight Gain

Which is the best way to assess eating habits?

• Memorize your eating habits

• Keep a food diary for a couple of weeks

• Ask a friend if you eat enough

Weight Gain

Which is the best way to assess eating habits?

• Memorize your eating habits Incorrect. You should keep a food diary for a couple of weeks. To see how many servings from each food group you should consume daily, visit www.mypyramid.gov

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Weight Gain

Which is the best way to assess eating habits?

• Keep a food diary for a couple of weeks Correct! To see how many servings from each food group you should consume daily, visit www.mypyramid.gov

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Weight Gain

Which is the best way to assess eating habits?

• Ask a friend if you eat enough Incorrect. You should keep a food diary for a couple of weeks. To see how many servings from each food group you should consume daily, visit www.mypyramid.gov

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Weight Gain

When trying to gain weight, you should not eliminate any food groups.

• True

• False

Weight Gain

When trying to gain weight you should not eliminate any food groups.

• True Correct! By eliminating food groups, you also eliminate vital nutrients.

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Weight Gain

When trying to gain weight, you should not eliminate any food groups.

• False Incorrect. By eliminating food groups, you also eliminate vital nutrients.

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Weight Gain

When trying to gain weight, you should aim for the higher end of the recommended amount of servings for protein, and the lower end of servings for grains, in order to better build muscle.

• True • False

Weight Gain

When trying to gain weight, you should aim for the higher end of the recommended amount of servings for protein, and the lower end of servings for grains, in order to better build muscle.

• True Incorrect. When trying to gain weight you should aim for the higher end of the recommended number of servings from all of the food groups.

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Weight Gain

When trying to gain weight, you should aim for the higher end of the recommended amount of servings for protein, and the lower end of servings for grains, in order to better build muscle.

• False Correct! When trying to gain weight you should aim for the higher end of the recommended number of servings from all of the food group.

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Weight Gain

How much and how often should you eat to gain weight healthfully?

• Small frequent meals every 3-5 hours

• Large frequent meals every 2-4 hours

• Skip any 1 meal and eat 2 large meals

Weight Gain

How much and how often should you eat to gain weight healthfully?

• Small frequent meals every three to five hours Correct!

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Weight Gain

How much and how often should you eat to gain weight healthfully?

• Large frequent meals every two to four hours Incorrect. You should eat small frequent meals every three to five hours.

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Weight Gain

How much and how often should you eat to gain weight healthfully?

• Skip any one meal and eat two large meals Incorrect. You should eat small frequent meals every three to five hours.

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Weight Gain

Which of the following foods, eaten before bed, will aid in weight gain?

• A beverage without sugar

• Calorie dense snack

• Don’t eat before bed

Weight Gain

Which of the following foods, eaten before bed, will aid in weight gain?

• A beverage without sugar Incorrect. You should consume an extra calorie dense snack at night before bedtime. A beverage without sugar will hydrate you but not necessarily provide calories needed for weight gain.

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Weight Gain

Which of the following foods, eaten before bed, will aid in weight gain?

• Calorie dense snack Correct! A beverage without sugar will hydrate you but not necessarily provide calories needed for weight gain.

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Weight Gain

Which of the following foods, eaten before bed, will aid in weight gain?

• Don’t eat before bed Incorrect. You should eat an extra calorie dense snack at night before bed. A beverage without sugar will hydrate you but not necessarily provide calories needed for weight gain.

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Weight Gain

Beverages should be consumed with a meal when trying to gain weight.

• True

• False

Weight Gain

Beverages should be consumed with a meal when trying to gain weight.

• True Incorrect. Beverages should be consumed half and hour before and after a meal so you fill up on food rather than beverages. Drink more nutrient dense beverages such as milk and 100% juice instead of soda and water.

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Weight Gain

Beverages should be consumed with a meal when trying to gain weight.

• False Correct! Beverages should be consumed half and hour before and after a meal so you fill up on food rather than beverages. Drink more nutrient dense beverages such as milk and 100% juice instead of soda and water.

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Weight Gain

When trying to gain weight, caffeine should be limited to:

• 5-6 cups

• 3-4 cups

• 2-3 cups

Weight Gain

When trying to gain weight, caffeine should be limited to:

• 5-6 cups Incorrect. Limit caffeinated beverages to 2-3 (8 oz) cups per day.

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Weight Gain

When trying to gain weight, caffeine should be limited to:

• 3-4 cups Incorrect. Limit caffeinated beverages to 2-3 (8 oz) cups per day.

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Weight Gain

When trying to gain weight, caffeine should be limited to:

• 2-3 cups Correct!

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Weight Gain

Always eating foods high in sugar and fat will help if you are trying to gain weight.

• True

• False

Weight Gain

Always eating foods high in sugar and fat will help if you are trying to gain weight.

• True Incorrect. Diets high in fats and sugars may help you gain weight, but can lead to health problems such as obesity, heart disease, and cancer, so they should be limited.

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Weight Gain

Always eating foods high in sugar and fat will help if you are trying to gain weight.

• False Correct! Diets high in fats and sugars may help to gain weight, but can lead to health problems such as obesity, heart disease, and cancer, so they should be limited.

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Weight Gain

Because muscle is denser than fat, increasing muscle mass can help you gain weight.

• True

• False

Weight Gain

Because muscle is denser than fat, increasing muscle mass can help you gain weight.

• True Correct!

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Weight Gain

Because muscle is denser than fat, increasing muscle mass can help you gain weight.

• False Incorrect. The statement is true.

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Weight Gain

You burn fewer calories when you are relaxed compared to when you are stressed.

• True

• False

Weight Gain

You burn fewer calories when you are relaxed compared to when you are stressed.

• True Correct! Making time everyday to relax is important to stay healthy.

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Weight Gain

You burn fewer calories when you are relaxed compared to when you are stressed.

• False Incorrect. The statement is true. Making time everyday to relax is important to stay healthy.

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Weight Gain

A snack of ¼ cup peanuts and ¼ cup raisins provides approximately how many calories?

• 300

• 600

• 1,000

Weight Gain

A snack of ¼ cup peanuts and ¼ cup raisins provides approximately how many calories?

• 300 Correct! People wanting to gain weight should consume 300 calorie snacks. Those who want to maintain or lose weight should have 200 calorie snacks.

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Weight Gain

A snack of ¼ cup peanuts and ¼ cup raisins provides approximately how many calories?

• 600 Incorrect. This nutrient dense snack provides approximately 300 calories. People wanting to gain weight should consume 300 calorie snacks. Those who want to maintain or lose weight should have 200 calorie snacks.

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Weight Gain

A snack of ¼ cup peanuts and ¼ cup raisins provides approximately how many calories?

• 1,000 Incorrect. This nutrient dense snack provides approximately 300 calories. People wanting to gain weight should consume 300 calorie snacks. Those who want to maintain or lose weight should have 200 calorie snacks.

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Weight Gain

The key to gaining weight is:

• To eat as many high-calorie food as possible

• To limit physical activity of any kind

• To balance eating habits with regular physical activity

Weight Gain

The key to gaining weight is:• To eat as many high-calorie food as possible

Incorrect. When trying to gain weight, your goal should be to take in more calories than you burn. It is important this is achieved by focusing on balancing healthy eating with regular physical activity. High calorie foods may mostly contain empty calories.

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Weight Gain

The key to gaining weight is:• To limit physical activity of any kind.

Incorrect. When trying to gain weight, your goal should be to take in more calories than you burn. It is important this is achieved by focusing on balancing healthy eating with regular physical activity. High calorie foods may mostly contain empty calories.

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Weight Gain

The key to gaining weight is:• To balance eating habits with regular

physical activity. Correct! When trying to gain weight, your goal should be to take in more calories than you burn. It is important this is achieved by focusing on balancing healthy eating with regular physical activity. High calorie foods may mostly contain empty calories.

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Weight Gain

Which of these will lead to healthy weight gain?

• Adding resistance training to your daily exercise routine

• Eating more food high in fat • Taking the bus instead of walking to cla

ss • Taking Vitamin C supplement

Weight Gain

Which of these will lead to healthy weight gain?

• Adding resistance training to your daily exercise routine Correct! Adding resistance training to your daily exercise routine will lead to healthy weight gain.

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Weight Gain

Which of these will lead to healthy weight gain?

• Eating more food high in fat Incorrect. Adding resistance training to your daily exercise routine will lead to healthy weight gain.

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Weight Gain

Which of these will lead to healthy weight gain?

• Taking the bus instead of walking to class Incorrect. Adding resistance training to your daily exercise routine will lead to healthy weight gain.

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Weight Gain

Which of these will lead to healthy weight gain?

• Taking Vitamin C supplement Incorrect. Adding resistance training to your daily exercise routine will lead to healthy weight gain.

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Weight Gain

Exercising can increase anxiety.

• True

• False

Weight Gain

Exercising can increase anxiety.

• True Incorrect. Studies have shown that regular physical activity can promote psychological and physical well-being and helps to reduce anxiety.

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Weight Gain

Exercising can increase anxiety.

• False Correct! Studies have shown that regular physical activity can promote psychological and physical well-being and helps to reduce anxiety.

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Weight Gain

Exercising helps you sleep better.

• True

• False

Weight Gain

Exercising helps you sleep better.• True Correct! Exercising makes it easier to

fall asleep and gives you a better quality of sleep.

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Weight Gain

Exercising helps you sleep better.• False Incorrect. Exercising makes it easier

to fall asleep and gives you a better quality of sleep.

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Weight Gain

Dietary changes such as eating a salad with your entrée, adding sauce and/or cheese to sandwiches and adding gravy to meat dishes can promote weight gain.

• True

• False

Weight Gain

Dietary changes such as eating a salad with your entrée, adding sauce and/or cheese to sandwiches and adding gravy to meat dishes can promote weight gain.

• True Correct! All of these changes will increase overall calorie intake and promote weight gain.

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Weight Gain

Dietary changes such as eating a salad with your entrée, adding sauce and/or cheese to sandwiches and adding gravy to meat dishes can promote weight gain.

• False Incorrect. All of these changes will increase overall calorie intake and promote weight gain.

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Weight Gain

Which foods should be increased when trying to gain weight?

• Protein and fat

• Fat and complex carbohydrates

• Foods high in complex carbohydrates and protein

Weight Gain

Which foods should be increased when trying to gain weight?

• Protein and fat Incorrect. Foods high in both protein and complex carbohydrates should be increased when trying to gain weight.

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Weight Gain

Which foods should be increased when trying to gain weight?

• Fat and complex carbohyrates Incorrect. Foods high in both protein and complex carbohydrates should be increased when trying to gain weight.

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Weight Gain

Which foods should be increased when trying to gain weight?

• Complex carbohydrates and protein Correct! Foods high in both protein and complex carbohydrates should be increased when trying to gain weight.

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Weight Gain

What are some good sources of complex carbohydrates?

• White Pasta, White Rice, White Bread

• Brown Rice, Bulgar, Granola

• Celery, Carrots, Potatoes

• Cocoa Puffs, Fruity Pebbles, Trix Cereals

Weight Gain

What are some good sources of complex carbohydrates?

• White Pasta, White Rice, White Bread Incorrect. Good sources of whole grains include brown rice, bulgar, and granola, all of which are offered on a regular basis at the dining commons!

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Weight Gain

What are some good sources of complex carbohydrates?

• Brown Rice, Bulgar, Granola Correct! Good sources of whole grains include brown rice, bulgar, and granola, all of which are offered on a regular basis at the dining commons!

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Weight Gain

What are some good sources of complex carbohydrates?

• Celery, Carrots, Potatoes Incorrect Good sources of whole grains include brown rice, bulgar, and granola, all of which are offered on a regular basis at the dining commons!

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Weight Gain

What are some good sources of complex carbohydrates?

• Cocoa Puffs, Fruity Pebbles, Trix Cereals Incorrect. Good sources of whole grains include brown rice, bulgar, and granola, all of which are offered on a regular basis at the dining commons!

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Weight Gain

Adding beans, cheese, cottage cheese, sunflower seeds or nuts to: salads, rice and pasta dishes is a healthy way to increase calories.

• True

• False

Weight Gain

Adding beans, cheese, cottage cheese, sunflower seeds or nuts to salads, rice and pasta dishes is a healthy way to increase calories.

• True Correct!

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Weight Gain

Adding beans, cheese, cottage cheese, sunflower seeds or nuts to salads, rice and pasta dishes is a healthy way to increase calories.

• False Incorrect. This statement is true.

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Weight Gain

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• Double click on: Weight Gain and Healthy Eating Brochure to print out more information.

• Want to a personalized diet plan? Call 413.577.5314 to set up an appointment with the Dietitian at University Health Services.

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