"what can i do to put on size on my legs and arms? they are really skinny but i dont want to gain more than 15 pounds"

Bread, Cereal, Rice, & Pasta Group

• 1 slice of bread
• 1 ounce of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables cooked or chopped raw
• 3/4 cup of vegetable juice

Fruit Group

• 1 medium apple, banana, or orange
• 1/2 cup of chopped, cooked, or canned fruit
• 3/4 cup of fruit juice

Milk, Yogurt, & Cheese Group

• 1 cup of milk or yogurt
• 11/2 ounces of natural cheese
• 2 ounces of processed cheese (1 ounce is about the size of your thumb)

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group

• 2-3 ounces of cooked lean meat, poultry, or fish (3 ounces is about the size of a deck of cards)
• 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat.

Breads, Cereals, Rice, and Pasta
(at least 6 servings daily)
Breads: whole-grain, whole-wheat, cracked wheat, multigrain, or oatmeal. (Go easy on high-fat spreads like butter.)
Cereals: whole-grain, hot and cold.
Rice and pasta: brown rice, whole-wheat or enriched pasta. (Try tomato sauces, which are lower in calories than cream sauces.)

Fruits
(at least 2 servings daily)
All kinds: fresh, canned, or frozen.

Vegetables
(at least 3 servings daily)
All kinds: fresh, canned, frozen, boiled, steamed, or baked.

Milk, Yogurt, and Cheese
(at least 2 servings daily)
Nonfat or lowfat milk, yogurt, and cheeses. (Foods from this group contain calcium, which is very important in a growing body.)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
(at least 2 servings daily)
Meat, poultry, and fish: lean, skinless, broiled, roasted, or simmered instead of breaded and fried. (Or try dry beans and peas, which are lower in fat.)