Eat Well, Live Well: Healthful Weight Gain


Joanne Smith and Kylie James

The majority of people with SCI (60 percent) are overweight and often struggle with ways to rid themselves of their added pounds. However, we recently received an email from a consumer asking us for healthy ways to gain weight. He, like many other underweight individuals with SCI, struggles with trying to pack the pounds on. While this might not seem like such a dreadful problem to have, being too thin with a SCI has some serious health risks — namely pressure sores. People with SCI who are underweight have twice the risk of developing pressure sores than those who are of ideal weight.

While it’s really easy to stuff yourself with high calorie foods like cakes, cookies, chips and pasta to try and gain weight, you’ll also significantly increase your risk of heart disease, weaken your immune system and cause inflammation. So what kind of foods will increase your calories and maintain your health? Here’s a yummy list:

Avocados — these green gems are also loaded with fiber, good fats and B vitamins. Slice them in a salad or sandwich, blend them in a smoothie or make guacamole.

Whole grain pasta and bread (not whole wheat!) — add an extra serving or two of these a day to your diet and you’ll get the added fiber benefits of better bowel routines.

Nuts and seeds — walnuts, almonds, sesame seeds, Brazil nuts also contain protein to help maintain your skin, liver and immune health. Snack on these throughout the day.

Nut butters — almond and cashew butter contain healthy fats for multiple bodily functions and make a delicious spread on toast or added to smoothies.

Dried fruit — high in vitamin C to boost your immune system. Snack on these throughout the day.

Extra virgin olive oil — also contains healthy fats. Make your own salad dressings or use to dip your whole grain bread.

Below is a healthy weight-boosting recipe that you can pop in your mouth all day!

Joanne Smith and Kylie James are co-authors of the book, Eat Well Live Well with SCI and Other Neurological Conditions. For more information on nutrition for neurological injuries, go to www.eatwelllivewellwithsci.com.


Hemp Cocoa Balls

Energy Bursts

½ cup almond butter
¼ cup hemp seeds
¼ cup oats
¼ cup almond flour
¼ cup apple butter
1 tbsp maple syrup
1-2 tbsp cocoa powder

1. Combine all ingredients except the cocoa powder in a bowl
2. Roll into small balls
3. Sprinkle the cocoa powder on the counter or on a plate.
4. Roll each ball through the cocoa.
5. Store in the fridge or freezer.


Support New Mobility

Wait! Before you wander off to other parts of the internet, please consider supporting New Mobility. For more than three decades, New Mobility has published groundbreaking content for active wheelchair users. We share practical advice from wheelchair users across the country, review life-changing technology and demand equity in healthcare, travel and all facets of life. But none of this is cheap, easy or profitable. Your support helps us give wheelchair users the resources to build a fulfilling life.

donate today

Comments are closed.