Healthy Weight Gain in College?

I've heard of the infamous 'Freshman 15', but I'm actually hoping to gain weight during college (in a healthy way, of course). What's the easiest way to do this while maintaining a balanced diet and exercise routine?

This is a great question, and it's wonderful that you're thinking about healthy dietary habits! If you're trying to gain weight while maintaining a balance diet and exercise routine, there are a few steps you could take.

1. Increase your calorie intake: This doesn't mean you should start eating more junk food. Aim for nutrient-dense foods that are high in calories. Examples include nuts and nut butters, whole grains, lean proteins, and fruits and vegetables with high calorie content like avocados and bananas.

2. Eat more frequent, smaller meals: Sometimes it's easier to increase calorie intake by having 5 or 6 smaller meals spread out during the day instead of 3 large ones. This strategy can keep you from feeling overly full while still ensuring you're getting the calories you need.

3. Include protein in every meal: Protein is essential in building muscle mass, so be sure to include it in every meal. Choose lean proteins like grilled chicken, tofu, eggs, or legumes to keep your meals healthy.

4. Don't skip out on carbs: Carbohydrates are a great source of energy and can help you gain weight as well. Stick to whole grain options as much as possible and try to combine them with other food groups for a balanced meal.

5. Incorporate strength training into your exercise routine: Strength training can help you build muscle mass. Aim for two to three sessions a week and focus on exercises that work multiple muscle groups at once such as squats, deadlifts, and bench presses.

6. Stay hydrated: While it's important to drink plenty of water, be cautious about drinking too much water or other low-calorie beverages before meals as they can make you feel full and decrease your appetite.

Remember though, everyone's body responds differently to changes in diet and exercise, so it may take some time to find what works best for you. It's always a good idea to consult with a nutritional and/or fitness professional to guide you on the path best suited to your specific goals.