Social Prescribing Resource Sheet:
Eating to Build Yourself Up

 

BACK TO MAIN INDEX

 

Introduction

We’re sorry to hear that you’re going through a difficult time. This resource page includes a selection of services, tools, and organisations that others have found helpful.

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

food-bank-april-2025

 

Social Prescribing is available at your GP Surgery

No Need for a referral, contact us directly to see if we can support you

  • Support with finances
  • Getting Active
  • Hobbies and Interests
  • Connecting to Community
  • Supporting wellbeing
 

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.

 

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

opening-times-may2023

 

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.

 

Further Information

While we hope you may find something here that supports you, please note that these resources are not all officially endorsed by the NHS. We endeavour to ensure that all listings are accurate and up to date, but please be aware that we cannot guarantee this at all times.

If you are a local service, organisation or group that would like to be included in this guide, please contact us via secure online form and tell us about your support offering.

Last updated: July 2025.