Toggle site contrast Toggle Contract

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.