Eating to Gain Weight

 

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A simple guide for older adults

Why it matters: If you are underweight, eating well can help you feel stronger, have more energy, and stay healthy.

 

Eat regular meals and snacks

Try to eat:

  • 3 meals a day
  • 2 to 3 snacks between meals
  • Don’t skip meals – even small ones help.

Eat more protein: Protein helps your muscles stay strong.

Good protein foods:

  • Eggs
  • Chicken, turkey, beef, pork
  • Fish like salmon or sardines
  • Cheese, milk, yogurt
  • Beans, lentils, chickpeas
  • Peanut butter and nuts

Tip: Add grated cheese to soups, potatoes, pasta or scrambled eggs.

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Choose filling carbohydrates

These foods give you energy:

  • Bread, toast, crumpets
  • Potatoes, rice, pasta
  • Porridge and cereals

Tip: Add butter, margarine or oil to meals for more energy.

 

low-carb-diet

Add Healthy Fats

Fats are full of energy and help with weight gain.

Try to use:

  • Butter, cream, cheese
  • Olive oil
  • Full-fat milk and yogurt
  • Peanut butter or nut butters
 

Drink Nourishing Fluids

Try:

  • Full-fat milk
  • Smoothies with fruit, oats and yogurt
  • Milkshakes with banana, nut butter or ice cream
  • Hot chocolate made with milk
 

Easy snacks between meals

  • Cheese and crackers
  • Toast with peanut butter or jam
  • Yogurt with fruit or honey
  • Rice pudding or custard
  • A slice of fruit loaf or cake with butter
  • Nuts and dried fruit
 

A sample day of eating

  • Breakfast: Porridge with banana and honey, toast with butter
  • Morning Snack: Yogurt and a handful of nuts
  • Lunch: Chicken sandwich with cheese, creamy soup
  • Afternoon Snack: Milkshake with banana, peanut butter and oats
  • Dinner: Fish or meat with mashed potatoes, veg and butter
  • Dessert: Custard or sponge pudding
  • Evening Snack: Toast with cheese and a glass of milk

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Other tips

  • Move a little each day – even a short walk helps
  • Weigh yourself once a week
  • Talk to your nurse or doctor if you're not gaining weight after 4–6 weeks
  • If eating is hard (e.g. chewing or swallowing), ask for help

If you require further support, or other services, please contact the Social Prescribing Team on 01308 428943 or contact us via our online form.