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Your suggested dietary changes are checked below:

____ Eat more whole-grain breads, cereals, rice and pasta.

____ Eat more vegetables.

____ Eat more fruits.

____ Drink more milk, and eat more yogurt and cheese.

____ Eat more meat, poultry, fish, dry beans, eggs and nuts.

____ Eat more low-fat meats, milk, yogurt and cheese.

____ Eat fewer meats, eggs, nuts and dry beans and less poultry and fish.

____ Eat fewer eggs (no more than 4 whole eggs or yolks per week).

____ Eat fewer fats, oils and sweets.

____ Drink fewer sweetened beverages.

____ Drink less alcohol.

____ Eat less salt and fewer high-sodium foods.

____ Drink no- or low-calorie beverages, such as water, unsweetened tea or diet soda pop.

What problems can being underweight cause?

People who are underweight typically are not getting enough calories to fuel their bodies. Often, they are also suffering from malnutrition, since they aren’t taking in enough vitamins and minerals from their food. If you’re underweight, you may be at risk for the following health issues:

Inhibited growth and development. This is especially true in children and teens, whose bodies need plenty of nutrients to grow and stay healthy.

Fragile bones. A deficiency in vitamin D and calcium along with low body weight can lead to weak bones and osteoporosis.

Weakened immune system. When you don’t take in enough nutrients, your body cannot store energy and may also have difficulty fighting illness. It may also be difficult for your immune system to bounce back after being sick.

Anemia. This condition can be caused by iron deficiency, folate deficiency and vitamin B12 deficiency, resulting in dizziness, fatigue and headaches.

Fertility issues. In women, low body weight can lead to irregular periods, lack of periods and infertility.

Hair loss. Low body weight can cause hair to thin and fall out easily. It can also cause dry, thin skin and teeth health issues.

What causes low body weight?

Low body weight can stem from a variety of causes. While some underweight people are otherwise physically healthy, others suffer from underlying health concerns that should be treated. The following are some possible causes of being underweight:

Genetics. If you’ve been thin since high school and being thing runs in your family, it’s likely that you were born with a higher-than-usual metabolism. You also may have a naturally small appetite.

High physical activity. If you’re an athlete, you are probably aware that frequent workouts can affect your body weight. However, high physical activity can also flow from an active job or an energetic personality. If you’re on your feet frequently, you may burn more calories than people who are more sedentary (inactive).

Illness. Being sick can affect your appetite, as well as your body’s ability to use and store food. If you’ve recently lost a lot of weight without trying, it may be a sign of disease, such as thyroid problems, diabetes, digestive diseases or even cancer. Be sure to talk to your doctor about sudden weight loss.

Medicines. Certain prescription medicines can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and worsen weight loss from illness.

Psychological Issues. Our mental well being affects every part of our lives. Factors like stress and depression can disrupt healthy eating habits. Severe body image fears and distortions can also lead to eating disorders. If you’re suffering from damaging emotional issues, be sure to talk to your family doctor. He or she can help you get the care, assistance or counseling you may need.

Is it possible to gain weight in a healthy manner?

A weight gain program may seem like an opportunity for indulgence. Just grab some French fries and have at it! Unfortunately, just as healthy weight loss requires a balanced approach, healthy weight gain means more than adding junk food to your daily meals.

While eating junk food may result in weight gain, it will not address the nutritional deficiencies that come with being underweight. Further, even if the fat, sugar and salt common in junk food don’t show up as extra weight, they can still harm your body. To maximize healthy gains, try the following tips.

Add healthy calories. Without radically changing your diet, you can increase your calorie intake with each meal by adding nut or seed toppings, cheese and healthy side dishes. Try almonds, sunflower seeds, fruit or whole-grain wheat toast.

Go nutrient dense. Instead of eating a lot of empty calories and junk food, focus on eating foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.

Snack away. Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados.

Eat mini-meals. If you’re struggling with a curbed appetite due to medical or emotional issues, taking in large portions of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.

Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits:

Have regular family meals.

Serve a variety of healthy foods and snacks.

Be a role model by eating healthy yourself.

Avoid battles over food.

Involve kids in the process.

Sure, eating well can be hard — family schedules are hectic and grab-and-go convenience food is readily available. But our tips can help make all five strategies part of your busy household.

Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:

more likely to eat fruits, vegetables, and grains

less likely to snack on unhealthy foods

less likely to smoke, use marijuana, or drink alcohol

Also, family meals are a chance for parents to introduce kids to new foods and to be role models for healthy eating.

Teens may turn up their noses at the prospect of a family meal — not surprising because they're busy and want to be more independent. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect.

You might also try these tips:

Allow kids to invite a friend to dinner.

Involve your child in meal planning and preparation.

Keep mealtime calm and friendly — no lectures or arguing.

What counts as a family meal? Whenever you and your family eat together — whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a teen who's at sports practice. It also can mean setting aside time on the weekends when it may be more convenient to gather as a group, such as for Sunday brunch.

Stock Up on Healthy Foods

Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines — the foods that you serve for meals and have on hand for snacks.

Follow these basic guidelines:

Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal.

Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese.

Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.

Choose whole-grain breads and cereals so kids get more fiber.

Limit fat intake by avoiding fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products.

Limit fast food and low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so kids don't feel deprived.

Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and low-fat milk instead.

Be a Role Model

The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.

Another way to be a good role model is to serve appropriate portions and not overeat. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food.