Q: Hi my name is sam and i weigh 119 pounds i am 5ft 9in i need to gain weight.

A: There's just one thing you need to do: EAT MORE! It's really that simple. You may think you are eating a lot already but you can and should eat a lot more. Everybody, regardless of age, metabolism, or activity level can gain weight if they wish. It just takes eating, sometimes a lot of it. That doesn't mean you should eat pizzas and burgers and chips -- you can still eat healthy and gain weight. Many healthy foods are very calorie-dense and can help you gain weight. These include dry-roasted nuts and seeds, brown rice, avocados, potatoes, bananas, fatty fish like salmon, olive oil, and others (check out my Nutrition article for a list of healthy foods). You may need to eat more than the usual three meals a day. My personal favorite for people who have trouble putting on weight are sandwiches made of two pieces of whole-grain bread, natural peanut butter (ingredients should list only peanuts and salt), and a sliced banana. It's tasty, quick, cheap, and packs 400-500 healthy calories. Eat one or two of these a day in addition to your regular meals and you will put on weight. If that's not enough, eat more still! It really does come down to eating more.