What are the best foods to gain weight?
Add cheese, nuts, seeds and milky drinks. The NHS suggests around 300 to 500 extra calories a day for adults. But three sweet treats are on its ‘do not rely on’ list.
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What are the best foods to gain weight?
Foods that add healthy calories to what you already eat. The NHS suggests adding cheese, nuts and seeds to your meals, and having drinks like milkshakes between them.
You don’t need a new diet. You need small top-ups, more often.
Six NHS ways to add healthy calories
- Eat smaller meals more often, with healthy snacks between them.
- Add cheese, nuts and seeds to your meals.
- Have high-calorie drinks, such as milkshakes, between meals.
- Add protein with beans, pulses (such as lentils and chickpeas), fish, eggs and lean meat.
- Keep easy snacks in, such as yogurt or rice pudding.
- Eat from a mix of food groups, such as fruit and veg, starchy foods like bread, rice and pasta, and dairy and alternatives.
Source: NHS: healthy ways to gain weight
That ‘do not rely on’ list is chocolate, cakes and sugary drinks. The NHS says do not rely on them to gain weight.
It also says don’t fill up on drinks just before a meal. Start tonight: add cheese, nuts or seeds to your dinner.
Am I underweight?
For adults, underweight means a BMI below 18.5. BMI (body mass index) compares your weight with your height. Work out yours with the NHS BMI calculator.
- Below 18.5 kg/m²Underweight.
- 18.5 to just under 25 kg/m²Healthy weight.
- 25 to just under 30 kg/m²Overweight.
- 30 kg/m² or aboveObese.
Sources: NHS England Digital (WHO groups); NHS: obesity
Some groups have lower overweight and obese lines. If you’re from a South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean background, the NHS says 23 to 27.4 is overweight. And 27.5 or higher is obese.
BMI can’t tell muscle from fat, so it may read high if you have a lot of muscle.
Why it matters: being underweight could mean you’re missing out on vitamins and minerals. The NHS says this could lead to health problems such as broken bones or a weak immune system (your body’s defence against germs).
Lost weight suddenly, or without changing how you eat or exercise? The NHS says speak to a GP. It could be a sign of an underlying health condition.
Read the NHS guide to unintentional weight loss.
How many extra calories do I need?
The NHS says adults could try adding around 300 to 500 extra calories a day. The aim is to gain weight gradually.
As a guide, an average man needs 2,500kcal (calories) a day and an average woman 2,000kcal. Yours may differ with your age, weight, height and how much you exercise.
Eat more calories than you use and you’re likely to put on weight. Your body stores the extra energy as fat. The NHS also suggests strength training or yoga to build muscle (see below).
To see what 300 to 500 looks like, check food labels. Calories are listed under ‘energy’.
Prepping meals ahead? The British Dietetic Association (BDA) wrote its advice for older adults with malnutrition, when you don’t get the right amount of nutrients from your diet. It suggests cooking a few extra meals when you feel well, to keep in the fridge or freezer for days you don’t.
High-calorie breakfast and snack ideas
Eat little and often. The BDA suggests two nutrient-dense snacks a day, plus two nutrient-dense add-ons mixed into food or drinks.
Nutrient-dense means packed with nutrients, including energy and protein. The BDA says these foods can help you eat more without making portions too big.
A day with extra calories, using BDA snacks and add-ons
- 1
Breakfast
Porridge with 1 tablespoon of nut butter, or 1 generous tablespoon of Greek yoghurt, stirred in.
- 2
Morning snack
A small handful of nuts (40g), or a cooked egg.
- 3
Lunch and dinner
1 tablespoon of grated cheese on potatoes or veg, or ground nuts in a curry.
- 4
Afternoon or evening
A 150g tub of Greek yoghurt or rice pudding, or a milky drink.
Pick full-fat versions. The BDA says to avoid skimmed or semi-skimmed milk and low-fat or fat-free yoghurt when you’re trying to eat more.
Good drinks include milkshakes, malted drinks and hot chocolate. Have them between meals, not just before.
More morning ideas: high-protein breakfasts.
Which high-protein, high-calorie foods help?
The NHS suggests protein from beans, pulses, fish, eggs and lean meat. It also suggests strength training or yoga, which can help you build muscle and increase your appetite.
| Add-on | Portion | Stir it into |
|---|---|---|
| Grated cheese | 1 tablespoon (10g) | Potatoes, vegetables |
| Egg | 1 | Custard, milk puddings, mashed potato |
| Dried skimmed milk powder (the BDA lists it as an add-on, not a drink) | 1 tablespoon (15g) | Custard, milk puddings, ‘cream of’ soups, porridge, mashed potato |
| Greek yoghurt | 1 generous tablespoon (45g) | Porridge |
| Ground nuts, such as peanuts or almonds | 1 tablespoon (15g) | Vegetable soups, stews, casseroles, curries, porridge |
| Nut butter, such as peanut butter | 1 tablespoon (15g) | Porridge, vegetable soups, stews, casseroles, curries |
| Grated paneer (an Indian cheese) | 1 tablespoon (10g) | Curries |
| Pea protein powder | 1 tablespoon (17g) | Vegetable soups, stews, casseroles, curries |
| Soy protein powder | 1 tablespoon (14g) | Vegetable soups, stews, casseroles, curries |
Source: BDA
Vegan? Nuts, seeds, nut butter, beans and pulses all fit. So do the pea and soy protein powders in the table.
Protein bars can be handy. Check the label for calories, listed under ‘energy’.
How much protein to aim for: see protein after 40 and plant protein for strength training. New to weights? Try a two-day strength routine.
When to speak to a GP
Speak to a GP if:
- You’ve lost weight suddenly.
- You’ve lost weight without changing your diet or exercise routine. It can be a sign of stress or a serious illness, so the NHS says see a GP just in case. Go as soon as possible if you have other symptoms too.
- You use the control of food to cope with feelings and other situations. This can be an eating disorder, and the NHS says see a GP as soon as you can.
- You choke, cough, or your voice sounds strange after eating or drinking. The BDA says ask a healthcare professional.
- These simple steps haven’t helped. The BDA says ask a healthcare professional. Your GP can refer you to a dietitian, an expert in food and health.
You can also talk in confidence to the eating disorder charity Beat on 0808 801 0677.
Struggle to cook or shop for yourself? The NHS says you may be entitled to meals at home, from your local council’s social services. See GOV.UK: meals at home.