Last updated: May 2026
Next review: May 2028
Food First Approach: Part 2
Hydration and Healthy Weight Support
Helping You Stay Hydrated, Nourished and Healthy
Good nutrition and hydration play an important role in maintaining health, supporting recovery, and preventing weight loss. The Food First Approach uses everyday foods and drinks to help people increase calorie and protein intake while encouraging healthy hydration habits.
Why Hydration Matters
Drinking enough fluid every day helps your body function properly and can reduce the risk of several health problems.
Good hydration may help prevent:
- Constipation
- Urinary tract infections (UTIs)
- Low blood pressure
- Pressure ulcers
Dehydration can lead to:
- Tiredness
- Headaches
- Dry skin
Most adults should aim for approximately 6–8 glasses (1.5–2 litres) of fluid each day unless advised otherwise by a healthcare professional.
Making Hydration Easier
Simple changes can help increase daily fluid intake.
Helpful Tips
- Drink regularly throughout the day
- Do not wait until you feel thirsty
- Keep drinks within easy reach
- Use handled mugs, spouted cups or specialist bottles if needed
- Remember that most drinks count towards your fluid intake
Water, milk and sugar-free drinks are all suitable choices for many people.
Foods That Help With Hydration
Around 20% of our daily fluid intake can come from food.
Foods with a high water content include:
Sweet Options
- Jelly
- Custard
- Yoghurt
- Rice pudding
- Fruit cocktail
- Melon
- Pineapple
- Ice cream
Savoury Options
- Soup
- Baked beans
- Tomatoes
- Broccoli
- Side salads
- Scrambled eggs
- Mashed potato
- Cauliflower cheese
Including these foods as part of a balanced diet can help support hydration.
Lower Sugar High-Calorie Snack Ideas
If you need extra calories while managing sugar intake, there are many nutritious snack options available.
Spread-Based Snacks
- Peanut butter
- Almond butter
- Hummus
- Cream cheese
- Cheese spread
- Marmite
These can be enjoyed with:
- Wholemeal toast
- Crumpets
- Rice cakes
- Crackers
- Bagels
Ready-To-Eat Snacks
- Cocktail sausages
- Cheese portions
- Savoury popcorn
- Breadsticks with cheese dip
- Cup soups
Other Snack Ideas
- Malt loaf
- Teacakes
- Scones
- Brioche
- Banana loaf
- Wholegrain breakfast cereals with whole milk
Keeping Healthy on a Fortified Diet
A fortified diet is often recommended for people who need extra calories and protein to maintain or gain weight.
A balanced fortified diet should still include:
Carbohydrates
Such as:
- Bread
- Rice
- Pasta
- Potatoes
- Cereals
- Oats
Protein Foods
Such as:
- Meat
- Fish
- Eggs
- Beans
- Pulses
- Nuts
Fruit and Vegetables
Fresh, frozen, tinned, dried or juiced varieties all contribute important vitamins and minerals.
Dairy Foods
Including:
- Milk
- Cheese
- Yoghurt
- Fortified milk
Choosing full-fat options where appropriate can help increase calorie intake.
Simple Ways To Add Extra Calories and Protein
Small additions to everyday meals can make a big difference.
Examples include:
- Adding grated cheese to potatoes and vegetables
- Using mayonnaise in sandwiches
- Spreading toast generously with nut butter
- Adding sauces and gravy to meals
- Making drinks with fortified milk
- Choosing thick and creamy yoghurts
These changes can help increase energy and protein intake without significantly increasing portion sizes.
Further Information Available
This webpage provides a summary of the Food First Approach.
The full downloadable resource contains:
- Hydration guidance
- Hydration food charts
- Lower sugar high-calorie snack ideas
- Fortified diet guidance
- Practical meal suggestions
- Healthy weight support advice
- Weight conversion charts
- Height conversion charts
- Additional nutrition resources
For complete information, recipes and supporting tools, please download the full PDF guide.
Need Further Support?
If you are concerned about weight loss, poor appetite, hydration, or nutritional intake, please speak to your GP, Dietitian, Nurse, or Healthcare Professional for personalised advice and support.
