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Tips for eating more!

Tips for eating more to gain weight
  • Try to eat often even if you can only manage small amounts

  • Try to eat three meals a day, snacks between meals, and puddings twice a day

  • Drink at least 6-8 cups of nourishing drinks each day. Take drinks after meals to prevent filling yourself up.

  • Eat starchy foods at each meal, e.g. bread, potatoes, rice, pasta, breakfast cereal, cassava, yam, plantain or chappatis.

  • Eat meat, chicken, fish, eggs, cheese, yoghurts, nuts, beans or lentils at least twice a day. These are protein-rich foods.

  • Try to eat fruit and vegetables daily, or take a multivitamin supplement.

  • Avoid Diet, Low-fat or Light products - instead use full fat milk, full fat margarine or butter and full fat yogurt for the extra calories.

  • Try our tips for enriching your food so that every bite has lots of calories in it

  • Ideas to enrich your meals:
  • Soups or stews - add grated cheese, cream, dried milk powder*, evaporated milk, dumplings, baked beans* or pasta*.

  • Potatoes and vegetables add grated cheese, cream, butter or margarine*, salad cream, mayonnaise, milky sauces, fried onions, or fry in oil*

  • Puddings add cream, custard, butter or margarine, evaporated or condensed milk, yogurt, syrup, honey, sugar, dried fruit*, creamed coconut, nuts*

  • Bread and sandwiches use lots of butter, margarine*, mayonnaise, peanut butter, tahini or other nut butter*, chocolate spread.

  • Meat, fish and pasta dishes use creamy sauce or cream or cheese, yoghurt or butter or margarine* or ghee or oil*

  • Soup, stews, curries add grated cheese or cream cheese, dried milk powder or enriched milk or evaporated milk, cream or créme fraîche, beans* or lentils* or minced meat or peanuts or flaked fish*, butter, oil*, margarine* or ghee, dumplings

  • Breakfast cereals or porridge add enriched or evaporated milk, full fat yoghurt or cream, syrup or honey or sugar, nuts* or dried fruit*

  • Full cream milk - add dried milk powder* add 2-4 tablespoons to a pint, and use on cereal, in sauces, in drinks etc. Dried milk powder adds plenty of protein as well as some calories.

  • If you are watching your cholesterol levels, choose olive oil, rapeseed oil, and vegetable oil spreads, avocado, and nuts and seeds to enrich your foods,
    Nourishing drink ideas:
    Try to drink nourishing drinks throughout the day instead of your normal drinks. You could make up a flask and keep it beside you to drink all day.

  • Use full fat or enriched or evaporated milk to make tea, coffee, Ovaltine, Horlicks, Bournvita or drinking chocolate

  • Make a nutritious milkshake with full fat milk, puréed fruit and ice cream

  • Mix a creamy yoghurt with enriched milk or try yoghurt blended with fruit juice

  • Try freezing milkshakes into ice lollies.

  • Aim to drink a pint of full fat milk each day.

  • Whole milk makes a nourishing cold drink try adding blackcurrant squash or mashed banana or ice cream to make a delicious milk shake.

  • Quick and nourishing snack and light meal ideas
  • Sandwiches with cold meat, tinned fish in oil*, egg*, cheese or peanut butter. Spread filling thickly and add mayonnaise or salad cream.

  • Toast with pilchards*, baked beans*, melted cheese or egg*, peanut butter, chocolate spread.

  • Breakfast cereals with enriched milk and sugar or syrup.

  • Puddings e.g. sponge and custard, milky pudding, fresh or tinned fruit in syrup with cream, ice cream or yoghurt.

  • Crisps, Bombay mix, nuts* and dried fruit*

  • Nourishing drink or soup with added cream.

  • Biscuits, cake, muffin or flapjack.

  • Toasted crumpet, hot cross bun or scone or bagel with butter and jam or honey.
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