Small Changes That Can Make a Big Difference
If you have a poor appetite, have recently lost weight, or need extra nutritional support, making every mouthful count can help increase your calorie and protein intake without increasing portion sizes. Small changes to everyday foods and drinks can support weight gain, improve energy levels, and help your body recover.
Why Make Every Mouthful Count?
When eating large meals feels difficult, it can be helpful to make the food you do eat as nourishing as possible.
This approach may help:
- Prevent further weight loss
- Support healthy weight gain
- Increase calorie intake
- Improve protein intake
- Support recovery and healing
- Improve energy levels
Choose Full-Fat Foods
Where appropriate, choose:
- Full-fat milk
- Full-fat yoghurt
- Full-fat cheese
- Full-fat spreads
- Regular versions of foods rather than low-fat or diet products
These foods provide more calories and can help increase nutritional intake.
Eat Little and Often
Smaller meals and snacks are often easier to manage than large meals.
Try To:
- Eat every 2–3 hours
- Include snacks between meals
- Keep easy-to-eat foods available
- Choose nourishing drinks if eating is difficult
Little and often can help increase calorie intake throughout the day.
Add Extra Calories To Everyday Foods
Simple additions can help boost the nutritional value of meals.
Savoury Foods
Add:
- Butter
- Cheese
- Cream
- Mayonnaise
- Olive oil
To foods such as:
- Mashed potato
- Soup
- Vegetables
- Scrambled eggs
- Sandwiches
Sweet Foods
Add:
- Honey
- Jam
- Cream
- Sugar (if appropriate)
- Dried milk powder
To foods such as:
- Porridge
- Rice pudding
- Custard
- Desserts
Add Sauces and Accompaniments
Adding sauces can increase both calories and enjoyment of meals.
Examples include:
- Gravy
- Cheese sauce
- White sauce
- Custard
- Cream
- Ice cream
These can be added to meals and desserts to provide extra nourishment.
Choose Nourishing Drinks
Drinks can be an easy way to increase calorie intake.
Examples include:
- Fortified milk
- Milkshakes
- Smoothies
- Fruit juice
- Nourishing milk-based drinks
These are often easier to manage than large meals and can provide valuable energy and protein.
High-Calorie Snacks
Try including snacks between meals such as:
- Peanuts
- Dried fruit
- Biscuits
- Cheese and crackers
- Yoghurt
- Cakes and pastries
Regular snacks can help increase calorie intake throughout the day.
Fortified Milk
Fortified milk is a simple way to increase calories and protein.
How To Make It
Mix:
- 1 pint of milk
- 2–4 heaped tablespoons of dried milk powder
Once prepared:
- Keep refrigerated
- Use on cereal
- Add to tea or coffee
- Drink on its own
- Use in recipes
Did You Know?
An additional 500 calories per day may help support a weight gain of approximately 0.5kg (1lb) per week.
If You Have Diabetes
Continue to choose sugar-free drinks where possible.
You may still be able to include moderate amounts of sugar-containing foods as part of a fortified diet, but you should follow advice provided by your diabetes team or healthcare professional.
Further Information Available
This webpage provides a summary of ways to increase calories and protein without increasing portion sizes.
The full PDF resource includes:
- Food fortification advice
- High-calorie food ideas
- Nourishing drink suggestions
- Fortified milk guidance
- Snack recommendations
- Weight gain support advice
For complete information, please download the full PDF resource.
