For every few emails that I read requesting weight loss advice and motivation, I also open emails that inquire about how to put on a few pounds.

A month ago, I received an email from a petite girl who expressed her frustration with her weight. She felt that regardless of the food and junk she ate, her weight remained low. Most people would love to have her problem but sometimes being underweight can be unhealthy and lead to other health complications.

If you’re an individual that can’t seem to keep on the weight, I have outlined how to pack on more pounds the healthy way!

Before you read more, I want you to calculate your body’s estimated calorie needs.  Eating more calories than the number assigned is the first step to achieving your weight gain goal.

Click on my Hello Kitty Calculator to start calculating!

NUTRITION: Fried foods and cheesecake is not a healthy way to add more meat to your bones. Your diet should remain healthy and clean similar to a person on a weight loss program, except you will be eating more of it.

You may add extra calories to your main meals or all your mini meals. If you feel too stuffed, then add more mini meals throughout the day to fit your calories in.

Carbs! This taboo word is your body’s main source of energy and it needs it to properly function. Add more whole grains, fruits and vegetables to your menu. All these mentioned are nutrient rich and beneficial to your body.

If I was on a mission to gain weight, my carb choices would be a fat baked potato, whole grain rice, oatmeal, wheat linguine, lima beans, bananas, lots of broccoli rabe and hummus. I would have zero trouble!

Bring on the meat! Protein doesn’t necessarily have to come from animal sources but it is very important for all bodies. Protein is essential for building and repairing your muscles, boosting your immune system and creating necessary chemical reactions in your body to keep you functioning at your optimum. Choose lean proteins like white meat chicken, turkey, fish, dairy, beans, nuts and seeds. A piece of lean red meat is fine in moderation. Whey protein is another great choice to add to your day. It is easily digested, tastes delicious blended with fruit and yogurt and helps build and maintain your muscles.

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My menu would consist of protein shakes, tuna salad, cottage cheese, rice and beans, and nut & fruit trail mix.

Eat fat to get fat! That’s healthy fats of course! Fat is essential for healthy hair, skin and brain function. Avoid saturated fats because they have been linked to cardiovascular issues and cancer.

My healthy fat list would include omega-3 rich seafood, flaxseeds and walnuts. I would drizzle more olive oil on my veggies, and use canola oil enriched mayo.

Get your Vitamins in! Adding a multi vitamin to your day can help add more nutrients that you’ve been lacking and help increase your appetite. Since I get most of my nutrients from my foods, I like to scoop a greens supplement into my shakes.

Detox greens is a cinnamon apple-flavored powder that contains fruits, veggies, probiotics, enzymes and more. It provides me with phytonutrients while detoxifying my body. click here to check it out!

GET DIESEL! If you’re trying to put on the weight you should concentrate on gaining more muscle through resistance training. Consult with a trainer or knowledgeable friend regarding muscle building exercises. You’ll be surprised how your body will start looking after a few sessions of bicep curls!