Underweight affects immune system:

I am 19, 5feet 2inchs and weight is 38kg, please help me to increase my weight.

Underweight is equally dangerous as compared to overweight.



This affects your immune system. Underweight or losing weight can be one of the symptoms for certain disorders. “Underweight” occurs if you have an enhanced physical activity and the intake of food is less. It also occurs if you suffer from malabsorption, wasting disease and if you have mental stress.

It is very necessary to achieve an ideal body weight.



Normal weight can be gained if your diet pattern is changed. Regular physical exercise and counseling is necessary for you so that you gain weight.
Certain principles of dietary management for gaining ideal body weight are:

1. Energy: You need to increase the energy intake of the diet. As you are underweight, you need to enhance the calories. An addition of 500 calories to your everyday diet plan is essential.
   
   
   
   
2. Carbohydrates. Have good amounts of carbohydrates. You can select complex carbohydrates like whole cereals, pulses and legumes. Avoid excessive intake of fiber as fiber can also cause binding of the minerals. Have fruits that are rich in carbohydrates. You can have bananas and mangoes as these are energy dense foods. Select foods that are high in energy density as such foods can add to the calories in your diet.
3. Protein: Have good amount of protein. You need to have protein for muscle development and improvement of the immune system. Select protein rich foods like pulses, legumes, eggs, milk, lean meat and poultry. Increase the protein intake according to your weight.
4. Fats: You can have good amount of fat. However consuming any type of fat can be dangerous. Reduce the intake of saturated fats.
   
   
   
   Have more of vegetable oils, dressings that consist of fats and high caloric desserts.
5. Vitamins and Minerals: You need to have vitamins and minerals in good amounts so that the deficiency is avoided. Have fruits and vegetables that can provide good amounts of vitamin and mineral.

Certain guidelines that can be beneficial for underweight are:

1. Increase the frequency of meals. Have small, caloric dense and frequent meals so that the calories are supplied constantly to the body.
2. Increase the amount of food at each meal gradually. Avoid drastic changes in the diet.
3. Increase the caloric density rather than the bulk. This can be achieved by using add-ons like jams, sugar, butter, cream, oil and nuts.
4. You can also have protein concentrates and protein supplements to enhance the protein content of the diet.