Meal Service Nutrition and Wellbeing Resources Healthy Weight Gain Achieving Healthy Weight Gain Maintaining a healthy weight is important for good health. A lot of attention is paid to problems associated with being overweight. Being underweight or suffering from unintentional weight loss can lead to health problems too. It is important to identify these issues. Have you experienced any of the following? a long-term loss of appetite and not feeling quite yourself finding clothes, jewellery or dentures have become loose losing weight without any intention to eating less than you used to currently recovering from an illness If you have answered YES to any of the above, you may be at risk of being malnourished. Malnutrition is a lot more common than we think and affects over 3 million people in the UK. Consequences of malnutrition: lack of energy reduced strength poorer immune system increased risk of infection Malnutrition is preventable and can often be addressed without the need for any medication. How do we address malnutrition? By eating plenty of foods rich in nutrients we can prevent further weight loss, and gain weight if we need to. This may sound daunting if you have lost your appetite or are unsure which foods to eat. But don’t worry, it’s quite easy when you know how, and there are three main ways to achieve this: Food fortification: Adding little extras to the food you already eat Snacks: having small high energy snacks between meals Nourishing drinks: packed with important nutrients How much extra do I need? If you are slightly underweight or have unintentionally lost some weight: you should aim to add an extra 500 calories each day If you are very underweight or have unintentionally lost a lot of weight: you should aim to add 500-1000 extra calories each day Adding extra calories will help you regain lost weight or prevent you from losing any more. Generally, we shouldn’t have to eat or drink much more than we usually do. Instead, you can choose options with more calories. Add little extras to foods to enrich them with additional calories and protein. This keeps your portions the same size. Fortifying your food Fortifying means adding little extras to meals. The aim is to provide more calories, protein, and other nutrients. You should also choose higher energy meals. Our meals with the most energy (400+ calories per person) are marked with a * on our menu. If you are preparing a meal yourself, here are a few good ideas on how to fortify the food: Breakfast Ideas Porridge: swap semi-skimmed milk for fortified milk add an extra topping such as 1 tablespoon of: honey, chocolate spread, a few dates or chopped banana Toast or crumpets: choose standard spread instead of low-fat add generous toppings such as: peanut butter, sardines, scrambled eggs, cheese, cream cheese, paté, lemon curd or chocolate spread Ideas for Light meals Egg omelette: add a tablespoon of skimmed-milk powder a dash of fortified milk a generous knob of butter or full-fat spread full-fat cream 2oz grated cheese Soup: add a tablespoon of cream, a knob of butter and a few croutons you could also serve with a buttered crumpet Pudding ideas: Fruit: try adding honey/cream/creamy yoghurt to fresh fruit Cakes: choose cakes with icing, or add cream or custard Yoghurts, trifles & puddings: always choose full-fat Have regular snacks you should aim to have a snack between each meal these should be packed full of calories and protein to help you get well again they should be small enough so they don’t fill you up Each of the snacks below provides at least 150 calories and a few important grams of protein too: chocolate chip cookie full-fat creamy yoghurt rice pudding cheesy crackers chocolate muffin dried fruit & nuts Top Tip – when choosing a snack, try to avoid anything labelled as low-fat, low-calorie, or diet and choose the full-fat versions instead Nourishing drinks Try to have 1-2 nourishing drinks each day, using fortified milk. The recipe is below. Benefits of using fortified milk: 1 pint of fortified milk provides 580 calories, 38g protein, and 52g carbohydrate the nutrients in fortified milk help promote repair and recovery from illness fortified milk helps maintain weight, promote weight gain, and prevent unintentional weight loss There are ready to drink versions of these nourishing drinks, such as Complan and Build-up, available in your local chemist or supermarket. Fortified milk recipe you need 4 tablespoons of skimmed milk powder and 1 pint of blue top whole milk whisk the milk powder into enough milk to make a paste, then add the rest of the milk and mix well Milk powder is readily available in supermarkets at a very low price. It is usually located near the UHT milk or baking section. Five ways to use your fortified milk: Use in your hot drinks, like milky coffee or hot chocolate, throughout the day Pour on your cereal or use to make porridge Use to make a nourishing cold drink such as milkshake; please ask us for recipes Drink a glass of fortified milk with a snack Use it to make custard or sauces, and add it to soups How can LILS help? Provide information We have a variety of nutritional resources available, including recipes. See our Simple Swaps poster which gives five tips on increasing your calorie intake. Tailor your menu choices We can provide you with higher energy meals. They are marked with a * on our menu. Higher energy means the meal contains more calories to prevent further weight loss, and help promote weight gain so you can achieve a healthy weight. Offer fun education sessions We can provide nutrition training sessions for you, your family, friends, or support network to help you get the best nutrition possible. This information is for general use and should not replace individually tailored advice given by a healthcare professional. For further information, please contact our team.