New and needing help.

This is my first post here and I just have a few general questions about nutrition and exercise that I hope a few of you can help me with.

First off, I am female, 27 years old, 100 pounds. Just to clarify, I do eat, I am not a calorie watcher or anything like that. I just don't gain weight very easily.

I am looking to start an exercise and nutrition program to put on about 10 pounds and to start to feel better. I hardly ever exercise, maybe walk 30 minutes every 2 weeks. My job is sedentary so I don't get any exercise there. My husband is an avid gym-goer and he tries to get me to go but I just can't muster up enough energy or interest. However, I have started to just not feel good and I think that a little exercise and a better diet might help.

I am a picky eater. Again, my husband eats healthy but I just can't get into the stuff he eats. I am one of those people who takes 45 minutes to eat dinner because I inspect everything I eat. Like I said, I eat enough calories each day but they aren't very healthy calories.

If anyone could give me ideas for healthy meals and exercise programs that would be extremely helpful. I really don't have the money to hire a nutritionist or exercise coach and I know by reading some of the forums that a lot of you have great ideas.

Thanks!

Check out the stickies on the top of the weight gain forum, they have lists of calorie dense foods. Also, how tall are you? If you are severely underweight you probably shouldn't be doing strenuous exercise until you get to a healthier weight...

Make full use of the Advice section.  You'll find a wealth of information.  For instance, to answer the question of what you should be eating, I found this article

A Simple Diet Plan

It can be followed at any level of calories. 

Suggestion:  If you need to add calories, make sure that at least 25% of your calories are from healthy fats like olive oil, peanut butter, avocado, nuts and seeds.

This is related to your other post.   First thing I'd say is that gaining weight is the priority.  Your concerns in your other post on how fast you gain and how many cals you need to maintain are not important at this stage.  First get to the healthy weight (which will be as fast or as slow as your body determines) then worry about the maintenance.

The above post is right.  People who are underweight should limit exercise to very gentle things... a daily walk, for example.  And using relatively light weights and other forms of resistance you can convert more of the extra energy you'll be taking on board to lean tissue. 

Your daily diet should start at 2500 calories to ensure a) good nutrition and b) weight-gain.   Do check the thread at the top of the board that contains lists of ideal foods for weight-gain.  These tend to be energy-dense and nutrition-dense without being large in mass.... This makes it easier for someone who traditionally undereats to increase their intake.

Next tip would be to eat 'little and often'...  A meal or substantial snack every 2 hours.   This will feel strange at first but you need to set your clock, prioritise eating over anything else that you're doing, and be well-prepared if you're to be effective.   Eat a little quicker because if you spend 45 minutes over every meal and you're eating 5 or 6 times a day, you'll not have time for anything else.   Inspecting food isn't necessary

A suggested diet (although obviously you tailor it to your own preferences)

• Breakfast.... some combination of eggs, toast, regular butter, peanut butter, full-fat milk, orange juice, fruit ....  500 cals
• Snack.... chocolate or cereal bar... 300 cals
• Lunch.... maybe a tomato salad with avocado, plenty of olive oil dressing, almonds, cheese, fish, beans, potato salad .... 500 cals
• Snack.... Bananas and ice-cream... 300 cals
• Supper... Steak or oily fish,  fried potatoes, green vegetables.  A dessert of some kind.... 600 cals
• Late snack... toast, peanut butter and a full-cream hot chocolate drink.  300

2500 in total.

My height is 5'2" so I am slightly underweight. Another thing I forgot to mention is that I am allergic to peanuts that I know of, so that cuts out peanut butter which stinks because I really like PB. I don't know about other nuts but it is one of those things i don't want to chance. I am also allergic to bananas and other related fruits.

Basically I want the exercise to feel better. I feel like with my sedentary job, I don't want my muscles to start getting weak.

Thanks for all the comments so far.

You don't need nuts to gain weight, there are plenty of other foods.  Dates and other dried fruit are good as a high-calorie snack, for example.   You can get some delicious versions of hummus to spread on crackers and toast.  Guacamole, tapenade, cream cheese... all good.   I didn't know any fruits were related to bananas, they've always seemes to be quite unique to me..  

If you don't feel good.... and at 27 you should be in prime condition really.... then do consider seeing your doctor.   Being underweight with a poor diet could easily mean that your problems need some medical help beyond diet alone. I'd be surprised if you weren't anaemic, for example.  And you might be able to be referred to a dietician as part of the treatment.