Food First: Quick guide to eating an extra 500 calories per day
To stop losing weight and/or to help weight gain generally we need to eat at least an extra 500 calories per day. Listed below are suggestions which can help you to increase your intake by 500 calories per day. The foods suggested will also help to increase your intake of protein, vitamins and minerals.
In addition to your usual intake, try one of the following every day:
| If you like milk and milk products | Total calories: 582 |
| Drink 1 extra glass (200ml) full fat milk | 140 calories |
| Use fortified milk* (see overleaf) on cereal and in all cups of tea and coffee | 110 calories |
| Eat 2 small snacks in between meals. E.g. 1 tub of rice pudding & 1 thick & creamy yoghurt | 332 calories |
| If you don’t like or cannot take milk/milk products | Total calories: 499 |
| Drink 1 extra glass (200ml) of fruit smoothie | 100 calories |
| Have an extra teaspoon of jam on bread or toast | 50 calories |
| Eat 2 small snacks in between meals. E.g. 1 cereal bar 1 dessertspoon of peanuts | 274 calories |
| At your main meal fortify vegetables and potatoes with 2 teaspoons of margarine/butter | 75 calories |
| If you have a sweet tooth | Total calories: 516 |
| Drink 1 extra glass (200ml) of fruit juice | 80 calories |
| Eat 2 small snacks in between meals. E.g. 1 chocolate mini-roll & 2 cream biscuits | 223 calories |
| Have an extra small pudding after lunch or tea, e.g. 1 individual trifle | 188 calories |
| Add an extra teaspoon of sugar to your cereal or hot drinks | 25 calories |
| If you prefer savoury flavours | Total calories: 571 |
| Eat 2 small snacks in between meals. E.g. 1 mini pork pie & 1 packet of crisps | 251 calories |
| At your main meal fortify vegetables & potatoes with 1 tablespoon of grated cheese | 40 calories |
| Drink 1 extra mug (200ml) of instant soup made with hot fortified milk instead of water | 280 calories |
| If you have a very small appetite | Total calories: 511 |
| Drink 1 extra cup (150ml) of hot chocolate (made with fortified milk*) | 190 Calories |
| Have 3 very small snacks between your meals – e.g. 2 cocktail sausages, 2 squares of milk chocolate & half a tub of custard | 191 calories |
| Fortify custard with 1 tablespoon of skimmed milk powder | 55 calories |
| Fortify your main meal with 2 teaspoons of butter or margarine | 75 calories |
If you have a very small appetite, enriching food by adding extra energy, protein and other nutrients to them can make it easier for you to eat enough every day. We call this food fortification.
Please see PDF document for information on how to fortify food and for a fortified milkshake recipe
Please also see our information for eating well if you have lost weight or are underweight.