Avoid drinking too much water before and during meals so as not to ruin your appetite.
Remember to include oily fruits in your snacks (almonds, walnuts, hazelnuts) for the energy and good fatty acids that they provide.
Choose fats with a nice flavour: walnut, hazelnut and olive oil, etc. and add a splash to increase the quality and energy value of your dish, as well as the amount of food.
Don’t eat low-fat foods and choose dairy products made from whole milk.
Do activities that help you to manage your stress and sleep better so that your appetite is not affected.

## MY SPECIAL "GAIN WEIGHT" BREAKFAST:

- 1 beverage to rehydrate when I wake up: tea, coffee, fresh fruit juice, infusion, smoothie or even warm water with lemon. The important thing is to choose something that will whet my appetite and will become a part of my morning routine.
- 1 cereal product to replenish my energy after the nightly fast. Prioritise wholegrain cereals.
- 1 portion of protein for muscle support: dairy product, ham or eggs.

## MY 3 "GAIN WEIGHT" MUST-HAVES:

- Starchy carbs at every meals, preferably wholemeal, not forgetting the large family of pulses.
- A regular protein intake at every meal, including breakfast.
- Fruit and vegetables in every meal to get my fill of vitamins and fibre.