Skip to main content
ASK AN EXPERT
Got a question about a health story in the news or a health topic? Here's your chance to get an answer. Send us your questions about general health topics, diet and fitness and mental health. If your question is chosen, it could be featured on CNN.com's health page with an answer from one of our health experts, or by a participant in the CNNhealth community.




* CNN encourages you to contribute a question. By submitting a question, you agree to the following terms found below.
You may not post any unlawful, threatening, libelous, defamatory, obscene, pornographic or other material that would violate the law. By submitting your question, you hereby give CNN the right, but not the obligation, to post, air, edit, exhibit, telecast, cablecast, webcast, re-use, publish, reproduce, use, license, print, distribute or otherwise use your questions(s) and accompanying personal identifying and other information you provide via all forms of media now known or hereafter devised, worldwide, in perpetuity. CNN Privacy Statment.
Thank you for your question!

It will be reviewed and considered for posting on CNNHealth.com. Questions and comments are moderated by CNN and will not appear until after they have been reviewed and approved. Unfortunately, because of the voume of questions we receive, not all can be posted.

Submit another question or Go back to CNNHealth.com

Read answers from our experts: Living Well | Diet & Fitness | Mental Health | Conditions

Expert Q&A

How can I boost body mass index without adding fat?

Asked by Priyanka, New Jersey

Open quote
Close quote

I am a 23-year-old female. My doctor has recommended that I increase the hemoglobin level and increase body mass index. How do I do that without increasing cholesterol and fat level in the body?

Expert Bio Picture

Diet and Fitness Expert Dr. Melina Jampolis Physician Nutrition Specialist

Expert answer

Hi Priyanka. Gaining weight in a healthy way is just as important, and often challenging, as losing weight in a healthy way. Even though it may be tempting to gorge on high-calorie foods, your desire to limit fat gain to a reasonable level and avoid increasing cholesterol is important and requires choosing the healthiest, higher-calorie foods possible. It is important to maximize the energy density of food (calories per weight). Fats have the highest energy density, and vegetables, fruits, soups, and fat-free dairy which contain a lot of water, have much lower energy densities. Your goal should be to gain approximately ½ pound to 1 pound per week. Here are a few basic principles.

1. Choose healthy carbohydrates such as whole grain cereal, bread, brown rice, or beans at each meal or snack. Try to limit sugary and highly processed foods.

2. Add good fats including nuts and seeds, olive and canola oil, and avocado to snacks, meals and recipes whenever possible.

3. Don't fill up on vegetables at meals as they may prevent you from eating more energy-dense foods. Cooking vegetables in olive oil or healthy oil-based sauces can help increase the calorie density of vegetables servings. Fruits are also filled with nutrients and have more calories so if you get full easily, eat more fruits than vegetables. Dried fruits are even more calorie dense, so try to include them in meals and snacks throughout the day.

4. Make sure to add resistance training to your exercise regimen so you gain muscle in addition to body fat. This may help increase your appetite too.

5. If you find that water fills you up, limit consumption at meals. Try drinking 100 percent juice or 1 percent milk with meals and drink water between meals.

To increase hemoglobin, you need to increase your intake of iron. Iron is best absorbed in animal foods such as red meat, seafood and chicken, so try to eat these foods on a regular basis. If you are a vegetarian, make sure that you eat plant-based iron sources with a vitamin C-rich food such as oranges or orange juice, grapefruits or grapefruit juice, strawberries, kiwi and green pepper to increase the absorption of iron. If you take an iron supplement, do not take it with coffee, tea, or milk, as this may negativately affect absorption. Here are several iron-containing foods you should try to include in your diet on a regular basis: Swiss chard, beans, lentils, iron-fortified cereal, enriched grains (bread, pasta, rice) soybeans, spinach and dried fruit.

More Q&A

  • CNN's Medical UnitCNN's medical unit brings you the best experts available to answer your questions about current events and health issues that matter most to you.
Will jogging hurt an obese person's joints?asked by: Asked by John Simmet; St. Paul, Minnesota
Is creatine a safe supplement?asked by: Asked by Ralph; New York
What foods cause flatulence?asked by: Asked by Peter; United States

CNN Comment Policy: CNN encourages you to add a comment to this discussion. You may not post any unlawful, threatening, defamatory, obscene, pornographic or other material that would violate the law. All comments should be relevant to the topic and remain respectful of other authors and commenters. You are solely responsible for your own comments, the consequences of posting those comments, and the consequences of any reliance by you on the comments of others. By submitting your comment, you hereby give CNN the right, but not the obligation, to post, air, edit, exhibit, telecast, cablecast, webcast, re-use, publish, reproduce, use, license, print, distribute or otherwise use your comment(s) and accompanying personal identifying and other information you provide via all forms of media now known or hereafter devised, worldwide, in perpetuity. CNN Privacy Statement.

The information contained on this page does not and is not intended to convey medical advice. CNN is not responsible for any actions or inaction on your part based on the information that is presented here. Please consult a physician or medical professional for personal medical advice or treatment.