Achieving healthy weight gain requires a strategic approach beyond simply consuming more calories. This guide delves into the nuances of a healthy diet, exploring various strategies for sustainable weight increase. We’ll examine the crucial role of macronutrients, calorie management, and balanced meal planning, all while emphasizing the importance of consulting healthcare professionals.
Understanding your body’s unique needs and preferences is key to creating a personalized plan. We’ll cover diverse dietary approaches, providing practical examples, sample meal plans, and valuable insights into the relationship between diet and weight gain.
Understanding Healthy Diets for Weight Gain
A healthy weight gain journey requires careful planning and a nuanced approach to nutrition. Simply consuming more calories isn’t enough; it’s crucial to focus on a balanced intake of essential nutrients to support muscle growth and overall well-being. This approach prioritizes sustainable weight gain rather than quick fixes, promoting long-term health.A healthy weight gain strategy goes beyond just increasing caloric intake.
It necessitates a thoughtful consideration of macronutrients, micronutrients, and overall dietary patterns to ensure the body receives the necessary building blocks for growth and function. This approach also emphasizes the importance of regular exercise, which plays a vital role in supporting healthy weight gain.
Types of Healthy Weight Gain Diets
Different dietary approaches can effectively support weight gain. Each strategy emphasizes specific nutrients and caloric density to promote healthy weight gain. A balanced approach often combines elements of various diets to cater to individual needs and preferences.
- High-calorie diets: These diets aim to provide a substantial caloric surplus, typically exceeding the body’s daily energy expenditure. This surplus encourages the body to store energy as fat and support muscle growth. This is often tailored to individual activity levels and metabolic rates, ensuring the caloric intake is appropriate and sustainable.
- Protein-rich diets: These diets prioritize protein intake, crucial for muscle growth and repair. High protein consumption promotes anabolism, the process of building tissues, including muscle mass. Adequate protein intake is essential for maintaining a healthy body composition and supporting weight gain. Examples of protein-rich foods include lean meats, poultry, fish, eggs, dairy products, and legumes.
- Calorie-dense diets: These diets focus on foods that pack a high number of calories per serving. This strategy is often used in conjunction with other approaches, such as high-protein diets, to support a substantial caloric surplus. Examples include nuts, seeds, dried fruits, and certain oils, which can be easily incorporated into existing meals and snacks.
Nutritional Components for Healthy Weight Gain
A healthy weight gain plan emphasizes the importance of various nutrients. The appropriate balance of these nutrients is key to optimizing the process and supporting overall health.
- Protein: Protein is the cornerstone of muscle growth. Adequate protein intake is crucial for repairing and building tissues, and for overall health and well-being. It’s important to consume sufficient amounts of protein, spread throughout the day, for optimal results.
- Carbohydrates: Carbohydrates provide the body with energy. Complex carbohydrates are often preferred over simple carbohydrates for sustained energy release and to prevent blood sugar fluctuations. Examples of good sources of carbohydrates include whole grains, fruits, and vegetables.
- Healthy Fats: Healthy fats are essential for hormone production and overall health. Monounsaturated and polyunsaturated fats are beneficial and should be incorporated into the diet. Sources of healthy fats include avocados, nuts, seeds, and fatty fish.
Comparison of Weight Gain Diet Effectiveness
The effectiveness of different weight gain diets varies based on individual factors. A tailored approach that considers individual needs and preferences is essential for optimizing outcomes.
Macronutrient and Micronutrient Recommendations
This table provides a general guideline for macronutrient and micronutrient intake for individuals aiming to gain weight healthily. Consult with a registered dietitian or healthcare professional for personalized recommendations.
| Macronutrient | Recommended Daily Intake (approximate) |
|---|---|
| Protein | 1.6-2.2 grams per kilogram of body weight |
| Carbohydrates | 45-65% of total calories |
| Healthy Fats | 20-35% of total calories |
| Micronutrient | Importance |
|---|---|
| Vitamins and Minerals | Essential for various bodily functions, including metabolism and energy production. |
Calorie Needs and Weight Gain
Understanding your daily calorie needs is crucial for healthy weight gain. A surplus of calories, when combined with a nutritious diet, allows for the gradual accumulation of muscle and healthy body fat, a necessary process for building a stronger and healthier physique. This section will delve into calculating calorie needs, the relationship between calorie intake and weight gain, and the significance of a consistent surplus.
Calculating Daily Calorie Needs for Weight Gain
Determining your individual calorie needs is a personalized process, not a one-size-fits-all solution. Several factors influence this calculation, including age, activity level, and current body composition. A precise calculation is essential to ensure a steady and controlled weight gain.
Methods to Determine Individual Calorie Requirements for Healthy Weight Gain
Various methods exist for estimating daily calorie needs. One common method utilizes a formula that considers age, gender, weight, and activity level. Online calculators and fitness apps are also available, providing personalized estimates. These tools often use similar formulas, and can be a helpful starting point for individuals looking to gain weight. However, it is important to remember that these are estimations, and adjustments may be necessary based on individual progress and response to the diet.
Relationship Between Calorie Intake and Weight Gain
Weight gain occurs when calorie intake exceeds calorie expenditure. This surplus, when properly managed with a balanced diet, fuels the body’s growth processes. The excess calories provide the energy needed for building muscle tissue and increasing fat stores, leading to a gradual and controlled weight increase. Crucially, a healthy weight gain strategy focuses on the quality of calories consumed, not just the quantity.
A balanced diet rich in protein, complex carbohydrates, and healthy fats is paramount for optimal results.
Importance of Consistent Calorie Surplus for Healthy Weight Gain
A consistent calorie surplus, maintained over time, is crucial for healthy weight gain. Fluctuating calorie intake can disrupt metabolic processes and hinder consistent progress. A steady surplus, in conjunction with a healthy diet, fosters a controlled and sustainable increase in weight. It is important to note that rapid weight gain can be detrimental to health and may lead to health complications.
Therefore, a gradual and consistent approach is always recommended.
Illustration of Calorie Surplus and Potential Weight Gain
| Calorie Surplus (per day) | Estimated Potential Weight Gain (per week) |
|---|---|
| 250 | 0.5-1 pound |
| 500 | 1-2 pounds |
| 750 | 1.5-3 pounds |
| 1000 | 2-4 pounds |
Note: These values are estimations and individual results may vary. Factors such as metabolism, genetics, and activity level influence the outcome. Consult a healthcare professional or registered dietitian for personalized guidance.
Protein and Weight Gain
Protein plays a crucial role in building and repairing tissues, including muscles. For individuals aiming to gain weight healthily, sufficient protein intake is essential for supporting muscle growth and overall body composition. A balanced approach to increasing calorie intake alongside adequate protein consumption is key to achieving sustainable weight gain.Protein is a vital component of muscle growth and repair.
When you consume protein, your body breaks it down into amino acids, which are the building blocks of muscle tissue. Adequate protein intake supports muscle protein synthesis, a process that results in increased muscle mass. Furthermore, protein contributes to satiety, reducing overall hunger and cravings, which can be beneficial for individuals trying to increase their calorie intake.
Protein Sources for Weight Gain
A variety of protein sources contribute to a balanced diet for weight gain. These sources vary in nutritional profiles and should be part of a diverse diet. Incorporating a variety of protein sources ensures you receive a wide range of essential nutrients.
- Animal Sources: Lean meats, poultry, fish, and eggs are excellent sources of high-quality protein. They provide essential amino acids needed for muscle growth and repair. Examples include chicken breast, turkey, lean beef, fish like salmon and tuna, and eggs.
- Plant-Based Sources: Legumes, lentils, beans, tofu, and nuts are valuable plant-based protein sources. These options provide protein along with other beneficial nutrients, making them a healthy addition to a weight-gain diet. For example, chickpeas, lentils, black beans, edamame, and various nuts and seeds offer protein in addition to fiber and healthy fats. Individuals following plant-based diets may need to strategically combine different plant-based protein sources to ensure a complete protein intake.
- Dairy Products: Milk, yogurt, and cheese are good sources of protein and other essential nutrients, like calcium. They contribute to a balanced intake and can be part of a weight gain diet. Examples include Greek yogurt, cottage cheese, and milk.
High-Protein Foods Supporting Healthy Weight Gain
Consuming high-protein foods alongside a balanced calorie intake contributes to healthy weight gain. These foods are readily available and can be incorporated into various meals.
- Lean Meats: Chicken breast, turkey breast, lean beef, and pork tenderloin are examples of lean meats that provide significant protein content. These meats are relatively low in fat, promoting a balanced approach to weight gain.
- Fish: Salmon, tuna, and cod are excellent sources of protein and healthy fats, contributing to overall health. These fish are rich in omega-3 fatty acids, beneficial for heart health.
- Legumes: Lentils, beans, and chickpeas are excellent plant-based protein sources. These foods are packed with fiber, promoting satiety and aiding digestion. They are particularly valuable for those seeking to increase their protein intake without relying solely on animal products.
Recommended Daily Protein Intake for Weight Gain
The recommended daily protein intake for individuals aiming for healthy weight gain varies depending on factors such as age, activity level, and individual needs. Consult a registered dietitian or healthcare professional for personalized recommendations.
Generally, aiming for 1.6-2.2 grams of protein per kilogram of body weight is a common guideline for individuals actively trying to gain muscle mass.
Incorporating Protein into Daily Meals for Weight Gain
Strategic incorporation of protein into daily meals promotes muscle growth and supports healthy weight gain. A variety of protein sources can be included in different meals to create balanced and satisfying meals.
- Breakfast: A protein-rich breakfast sets the stage for a productive day and supports muscle growth. Examples include protein shakes, Greek yogurt with berries, or eggs with whole-wheat toast. This ensures a good start to the day and aids in maintaining a healthy calorie intake for weight gain.
- Lunch: A balanced lunch provides sustained energy and supports muscle growth. Options include a large salad with grilled chicken or chickpeas, a protein-packed sandwich, or lentil soup. Choose meals that keep you feeling full and energized.
- Dinner: A substantial dinner provides essential nutrients and supports muscle recovery. Examples include grilled fish with roasted vegetables, lean beef stir-fry, or a large bowl of lentil stew. Focus on protein-rich foods in larger portions.
- Snacks: Protein-rich snacks can help control hunger between meals and promote muscle growth. Examples include protein bars, hard-boiled eggs, Greek yogurt, or a handful of almonds. This aids in reaching the recommended daily protein intake and helps manage cravings.
Sample Meal Plan for Weight Gain
This is a sample meal plan, and individual needs may vary. Consult a healthcare professional for personalized recommendations.
| Meal | Description |
|---|---|
| Breakfast | Protein smoothie with protein powder, fruit, and milk. |
| Lunch | Grilled chicken salad with mixed greens, vegetables, and a light vinaigrette dressing. |
| Dinner | Lean beef stir-fry with brown rice and mixed vegetables. |
| Snacks | Greek yogurt with fruit, protein bar, or a handful of almonds. |
Healthy Weight Gain Strategies
A healthy approach to weight gain focuses on increasing calorie intake while maintaining a balanced and nutritious diet. This involves careful consideration of portion sizes, meal timing, and the inclusion of healthy fats. A balanced approach, rather than simply consuming excess calories, is crucial for overall health and well-being.Careful planning and consistent effort are key to achieving healthy weight gain.
Understanding the principles of portion control, meal timing, and healthy fat intake will allow you to create a sustainable and effective strategy for weight gain.
Portion Control for Healthy Weight Gain
Portion control is essential for healthy weight gain, just as it is for weight loss. It involves understanding appropriate serving sizes for various foods. Simply increasing the amount of food without considering portion sizes can lead to excess calorie consumption and potential health issues. Careful measurement and mindful eating habits are vital for achieving healthy weight gain.
Meal Timing for Weight Gain
Consistent meal timing can help optimize calorie intake and nutrient absorption. Consuming meals at regular intervals, preferably 3-4 times a day, helps maintain consistent energy levels and supports proper nutrient utilization. This approach can improve overall metabolism and aid in muscle growth.
Hydration for Weight Gain
Adequate hydration is crucial for overall health, regardless of weight goals. Water plays a vital role in nutrient transport, cellular function, and overall bodily processes. Staying properly hydrated is essential for maintaining optimal health and supporting the body’s functions during weight gain.
Healthy Fats for Healthy Weight Gain
Healthy fats are an essential component of a balanced diet, playing a vital role in hormone production, nutrient absorption, and overall health. They contribute significantly to calorie intake, providing sustained energy and aiding in the process of healthy weight gain. They also contribute to satiety, which can help manage appetite and prevent overeating.
Incorporating Healthy Fats into Daily Meals
Healthy fats can be incorporated into various meals and snacks. Avocado, nuts, seeds, and fatty fish are excellent sources of healthy fats. Adding these ingredients to salads, smoothies, or sandwiches can easily increase calorie intake and provide essential nutrients.
Types of Healthy Fats for Weight Gain
Different types of healthy fats offer unique nutritional benefits. Monounsaturated fats, found in avocados and olive oil, are crucial for heart health and overall well-being. Polyunsaturated fats, abundant in nuts, seeds, and fatty fish, support cell function and contribute to a balanced diet. Omega-3 fatty acids, particularly abundant in fatty fish, are known for their anti-inflammatory properties and potential health benefits.
Benefits of Balanced Meals for Healthy Weight Gain
Balanced meals provide a comprehensive range of nutrients necessary for healthy weight gain. This includes adequate protein, complex carbohydrates, and healthy fats. Consuming a balanced diet supports muscle growth, energy production, and overall bodily functions. It also ensures the body receives the vitamins and minerals required for proper physiological functioning.
Healthy Weight Gain Snacks with Nutritional Information
| Snack | Calories | Protein (g) | Fat (g) | Carbohydrates (g) |
|---|---|---|---|---|
| Greek Yogurt with Berries and Nuts | 300 | 20 | 15 | 25 |
| Peanut Butter and Banana Sandwich | 450 | 15 | 25 | 50 |
| Trail Mix (nuts, seeds, dried fruit) | 350 | 10 | 20 | 30 |
These snacks offer a convenient way to boost calorie and nutrient intake throughout the day. They provide a balanced mix of macronutrients, including protein, healthy fats, and carbohydrates. Choosing a variety of snacks will ensure a diverse intake of nutrients.
Addressing Potential Health Concerns
Rapid weight gain, while a goal for some, can pose significant health risks if not managed responsibly. A balanced approach, combining a healthy diet with regular exercise, is crucial for safe and sustainable weight gain. Ignoring potential health issues can lead to long-term complications. It’s essential to prioritize overall well-being and seek professional guidance to ensure the process is safe and effective.Understanding the potential pitfalls and proactive measures to mitigate them is paramount.
This section will detail the potential health concerns related to rapid weight gain, the importance of professional consultation, and strategies for safe and healthy weight gain. Furthermore, it will discuss the role of exercise and calorie intake management in this process.
Potential Health Risks Associated with Rapid Weight Gain
Rapid weight gain can strain various bodily systems, potentially leading to a range of health issues. These include increased risk of cardiovascular problems, such as high blood pressure and elevated cholesterol levels. Additionally, there is a potential link to developing type 2 diabetes, and certain types of cancers. Furthermore, rapid weight gain can also exacerbate existing health conditions, making it essential to address this carefully.
Importance of Consulting a Healthcare Professional
Before embarking on any weight gain plan, consulting a healthcare professional is paramount. A doctor can assess an individual’s overall health, identify any underlying conditions, and provide personalized recommendations. They can help determine the appropriate calorie intake and dietary adjustments to meet individual needs while minimizing potential health risks. They can also provide insights into the most effective strategies for weight gain and help prevent complications.
Role of Exercise in Conjunction with a Healthy Diet for Weight Gain
Exercise plays a crucial role in any weight management plan, including weight gain. It boosts metabolism, aids in muscle growth, and improves overall health. Combining a healthy diet rich in protein and calories with regular exercise is crucial for building lean muscle mass. A well-rounded exercise routine, encompassing strength training and cardiovascular activities, contributes to a healthier and more effective weight gain journey.
Safe and Healthy Calorie Intake for Weight Gain
Gradually increasing calorie intake is key to healthy weight gain. Instead of dramatically increasing daily caloric intake, a gradual increase of 250-500 calories per day is recommended. This approach allows the body to adjust and minimizes potential strain on various bodily functions. It’s essential to track calorie intake and adjust as needed based on individual responses. A balanced approach with a focus on nutrient-dense foods is vital.
Strategies to Avoid Excessive Weight Gain
Maintaining a healthy weight is crucial. Focus on gradual and sustainable weight gain rather than rapid increases. A well-structured plan, combining healthy diet choices and regular exercise, can help avoid excessive weight gain. Prioritizing nutrient-dense foods, such as lean proteins, fruits, vegetables, and whole grains, is key to achieving a healthy weight gain. A balanced approach with mindful portion control is important to prevent excessive weight gain.
Potential Side Effects of Unhealthy Weight Gain
Unhealthy weight gain can have adverse effects on various aspects of health. Rapid and uncontrolled weight gain can contribute to sleep apnea, joint pain, and digestive issues. Furthermore, it can exacerbate pre-existing conditions and potentially lead to an increased risk of various health problems. This emphasizes the importance of a balanced approach to weight gain.
Sample Meal Plans for Healthy Weight Gain
A balanced and nutritious diet is crucial for healthy weight gain. These sample meal plans offer a variety of options, catering to different dietary preferences and activity levels. Each plan emphasizes whole, unprocessed foods and provides a sufficient calorie intake for individuals looking to gain weight in a healthy manner.
Sample Weekly Meal Plan for Moderate Activity Level
These meal plans aim to provide a good balance of macronutrients (protein, carbohydrates, and healthy fats) and micronutrients to support healthy weight gain. The calorie estimates are approximations and can vary based on individual metabolism and activity level. Adjust portions as needed to meet personal calorie goals.
| Day | Meal | Food Items | Estimated Calories |
|---|---|---|---|
| Monday | Breakfast | Oatmeal (1/2 cup) with berries (1/2 cup), nuts (1/4 cup), and protein powder (1 scoop) | 450 |
| Monday | Lunch | Chicken salad sandwich on whole-wheat bread (2 slices) with lettuce and tomato, side of sweet potato fries (2 medium) | 600 |
| Monday | Dinner | Lean ground beef stir-fry with brown rice (1 cup) and mixed vegetables (1 cup) | 750 |
| Monday | Snack 1 | Greek yogurt (1 cup) with granola (1/4 cup) | 250 |
| Monday | Snack 2 | Hard-boiled eggs (2) with a handful of almonds (1/4 cup) | 200 |
| Tuesday – Sunday | Breakfast, Lunch, Dinner, Snacks | Similar meal combinations, substituting protein sources (fish, beans, lentils), vegetables, and grains to maintain variety and nutrient density. | Varying, aim for 2500-3000 calories per day. |
Sample Meal Plan for Vegetarian Diet
A well-planned vegetarian diet can easily support healthy weight gain. This plan emphasizes plant-based protein sources, complex carbohydrates, and healthy fats to ensure adequate calorie intake.
| Day | Meal | Food Items | Estimated Calories |
|---|---|---|---|
| Monday | Breakfast | Chickpea and spinach omelet with whole-wheat toast, avocado slices | 400 |
| Monday | Lunch | Lentil soup (1.5 cups) with a side of whole-grain bread (2 slices) | 550 |
| Monday | Dinner | Vegetarian chili (2 cups) with whole-wheat pasta (1/2 cup) | 700 |
| Monday | Snack 1 | Peanut butter (2 tablespoons) on whole-wheat crackers (5) | 200 |
| Monday | Snack 2 | Trail mix (1/2 cup) with dried fruit and nuts | 250 |
| Tuesday – Sunday | Breakfast, Lunch, Dinner, Snacks | Similar meal combinations, substituting different legumes, vegetables, and grains to maintain variety and nutrient density. | Varying, aim for 2500-3000 calories per day. |
Sample Meal Plan for High Activity Level
This plan is designed for individuals with a higher activity level, providing more calories to support energy expenditure and muscle growth.
| Day | Meal | Food Items | Estimated Calories |
|---|---|---|---|
| Monday | Breakfast | Protein smoothie (1.5 cups) with protein powder, fruit, and milk | 500 |
| Monday | Lunch | Large turkey sandwich (3 slices of bread) with avocado, and a side salad | 700 |
| Monday | Dinner | Grilled salmon (4 oz) with quinoa (1 cup), roasted vegetables (1 cup) | 800 |
| Monday | Snack 1 | Protein bar (250 calories) | 250 |
| Monday | Snack 2 | Greek yogurt (1 cup) with fruit and nuts (1/4 cup) | 300 |
| Tuesday – Sunday | Breakfast, Lunch, Dinner, Snacks | Similar meal combinations, increasing portion sizes of protein-rich foods, complex carbohydrates, and healthy fats to support high activity levels. | Varying, aim for 3000-3500 calories per day. |
Healthy Diet for Weight Gain
A healthy weight gain journey necessitates a balanced approach, focusing on nutrient-rich foods and mindful eating habits. This comprehensive overview will detail the crucial elements of such a diet, highlighting the importance of portion control, hydration, and diverse strategies for achieving sustainable weight gain.A healthy weight gain approach prioritizes overall health and well-being. It’s not simply about consuming more calories, but about consuming the right types of calories from nutritious sources.
This involves understanding your body’s unique needs and working towards a sustainable and healthy weight gain plan.
Essential Nutrients for Weight Gain
A healthy weight gain diet requires a careful selection of foods rich in calories and essential nutrients. Prioritizing whole foods, including lean proteins, complex carbohydrates, and healthy fats, is crucial. These nutrients provide the building blocks for muscle growth and overall bodily functions, promoting a healthy and sustainable weight gain.
Importance of Portion Control and Mindful Eating
Portion control is essential for managing calorie intake effectively. Mindful eating involves paying attention to hunger and fullness cues, preventing overeating, and savoring each meal. These practices, combined with a balanced diet, promote a healthy relationship with food and encourage sustainable weight gain.
Role of Hydration in Weight Gain and Overall Health
Adequate hydration is critical for overall health and can impact weight gain. Water is involved in many bodily functions, and insufficient hydration can affect metabolism and overall well-being. Staying adequately hydrated supports a healthy weight gain process.
Comparing Different Weight Gain Approaches
Various weight gain approaches exist, each with its own strategies. For instance, some individuals may focus on increasing calorie intake through frequent meals, while others might concentrate on incorporating high-calorie, nutrient-dense foods into their diet. Each method has potential advantages and disadvantages, and the optimal approach depends on individual needs and preferences. Careful consideration of these methods, along with guidance from healthcare professionals, is important for informed decision-making.
Planning a Healthy Weight Gain Diet
A well-planned diet for weight gain involves several key steps. First, determine your daily calorie needs. Consult with a healthcare professional or a registered dietitian to understand your unique requirements and tailor a plan accordingly. Second, focus on nutrient-dense foods and create a meal plan that includes a variety of foods. This includes a balance of lean proteins, complex carbohydrates, and healthy fats.
Third, track your progress regularly to ensure that the plan is effective and make adjustments as needed. This includes monitoring weight, energy levels, and overall health. Consistency and adherence to the plan are crucial for success.
Sample Daily Meal Plan for Weight Gain (Example)
| Meal | Description | Approximate Calories |
|---|---|---|
| Breakfast | Oatmeal with berries, nuts, and protein powder | 500 |
| Lunch | Grilled chicken salad with quinoa and avocado | 600 |
| Dinner | Lean beef stir-fry with brown rice and vegetables | 700 |
| Snacks | Greek yogurt with fruit, protein bar, or almonds | 300-400 |
This sample meal plan offers a starting point for a healthy weight gain diet. Remember, individual calorie needs vary significantly, so adjust portions based on your requirements.
Concluding Remarks
In conclusion, a healthy diet for weight gain isn’t just about increasing calorie intake; it’s about nourishing your body with the right nutrients and adopting sustainable habits. By understanding your calorie needs, incorporating adequate protein and healthy fats, and prioritizing balanced meals, you can successfully achieve your weight gain goals while maintaining optimal health. Remember, a consultation with a healthcare professional is crucial before starting any weight gain plan.
Q&A
What are some common mistakes to avoid when trying to gain weight healthily?
Rushing the process, neglecting exercise, and focusing solely on calorie intake without considering nutrient balance are common pitfalls. Prioritizing whole, unprocessed foods and consulting a professional can help prevent these issues.
How much weight should I gain per week?
A healthy weight gain rate is typically 0.5-1 pound per week. Rapid weight gain can pose health risks. Consult a doctor or registered dietitian for personalized guidance.
Can I gain weight without eating a lot of junk food?
Absolutely! A healthy weight gain plan focuses on nutrient-rich foods like lean proteins, whole grains, fruits, and vegetables. These provide the necessary building blocks for healthy weight increase.
What if I have specific dietary restrictions or allergies?
This is an important consideration. Adjusting the sample meal plans to accommodate specific dietary needs and allergies can help ensure you’re meeting your nutritional requirements and goals. Consult a registered dietitian for customized guidance.