Q: "I’m a 71-year-old man and quite lean. I’ve read that it’s not good to be too skinny when you are older. What is a healthy way to put on some weight?"
Bill Grogan, via email
A: Nutritionist Claire Turnbull says:
“To gain weight, you need to be eating more energy (kilojoules) in total each day than the energy you burn each day. The second part of gaining weight is to try to ensure that at least some of it is healthy muscle weight, rather than just fat.
As we age, the amount of muscle in the body tends to reduce, so you need to work on how you can best build that up again. Increase the amount of healthy fats you’re eating, such as nuts, seeds, avocado and oils/spreads based on canola, olive or rice bran. Also, make sure you include plenty of protein-rich foods at each meal and snack; try meat, fish, eggs, cheese, yoghurt and milk. Finally, stay active! If you aren’t used to exercising, seek advice first.”