Simple Ways to Increase Calories
If you have a poor appetite, are losing weight unintentionally, or need extra nutritional support, adding small amounts of high-calorie foods and drinks throughout the day can help increase your calorie intake without increasing portion sizes. These simple additions are known as calorie boosters.
What Are 100 Calorie Boosters?
100 calorie boosters are small portions of food or drink that provide approximately 100 calories.
They can be:
- Added to meals
- Added to drinks
- Used as snacks between meals
Including several boosters throughout the day can help support weight gain and improve nutritional intake.
Savoury Booster Ideas
Try adding:
- A small handful of grated cheese
- 1 tablespoon of mayonnaise
- 1 tablespoon of peanut butter
- 1 tablespoon of oil
- 2 cubes of butter
- Half an avocado
- 2 tablespoons of pesto
- 2 tablespoons of hummus
- 2 tablespoons of cream cheese
- 2 tablespoons of pâté
These can easily be added to sandwiches, salads, vegetables, pasta dishes, soups, and snacks.
Sweet Booster Ideas
For those with a sweet tooth, try:
- 1 heaped tablespoon of sugar
- 1 small pot of full-fat yoghurt
- 1½ tablespoons of double cream
- 2 tablespoons of chocolate sauce
- 2 tablespoons of golden syrup or maple syrup
- 2 tablespoons of lemon curd
- 2 tablespoons of condensed milk
- 2 tablespoons of honey or jam
- 2 scoops of ice cream
- 2 tablespoons of dried milk powder
These can be added to puddings, cereals, porridge, desserts, and drinks.
Snack Ideas
Small snacks can help increase calorie intake between meals.
Examples include:
- A handful of nuts
- A slice of malt loaf
- 5 jelly babies
- A handful of dried fruit
- 2 Jaffa Cakes
- A banana
- 3 cream crackers
- 1 shortbread finger
- 3 cubes of milk chocolate
- A bag of crisps
Drinks That Add Extra Calories
Drinks can be a useful way to increase calories if eating larger meals is difficult.
Examples include:
- Full-fat milk
- Fruit juice
- Regular cola
- Lemonade
Milky drinks are often a particularly useful option for increasing calorie intake.
Top Tip
Aim to include at least five 100 calorie boosters each day.
This can provide an additional 500 calories per day, which may help support healthy weight gain and improve nutritional intake.
When To Use Calorie Boosters
These ideas may be helpful if you:
- Have unintentionally lost weight
- Have a poor appetite
- Are recovering from illness
- Need extra calories and protein
- Have been advised to follow a Food First approach
Further Information Available
This webpage provides a summary of simple 100 calorie booster ideas.
The full PDF includes:
- Savoury calorie boosters
- Sweet calorie boosters
- Snack ideas
- Drink options
- Practical ways to increase calorie intake
- Weight gain support advice
For complete information, please download the full PDF resource.
