Boosting Intake for Weight Gain
The following suggestions may be beneficial for persons with poor appetites who find it difficult to reach and/or maintain a healthy weight.
FOOD TIPS
- Eat small and often - consume meals or snacks about every 2 hours. Try nuts, granola, fresh or dried fruit, yogurt, cheese and crackers, and pudding cups.
- Avoid high-fat foods like fried foods, high-fat sweets (donuts), fatty meats (red meat), and full-fat dairy products. They will promote early satiety (fullness) and may reduce your appetite for other meals.
- Add additional foods, toppings, or condiments to your meals to help increase your calories at each meal.
- Adequate protein is very important for persons who are below their healthy weight and have a difficult time maintaining lean muscle mass.
| To increase your calories... | To pack in the protein... | ||
| ...ADD | ...TO | ...ADD | ...TO |
| Dried fruit, nuts, honey, jam, or sugar | Hot or cold cereal | Peanut butter | Sauces, shakes, toast, crackers, pancakes, waffles, or celery sticks |
| Avocado, olives, low-fat salad dressings | Sandwiches, salads, or casseroles | Extra chicken, fish, low-fat shredded cheese, or egg substitute | Soups, sauces, vegetables, salads, or casseroles |
| Olive oil or light butter | Vegetables, potatoes, noodles, or rice | Dry milk powder | Soups, gravies, scrambled eggs, or desserts |
| Low-fat cream cheese | Fruit, bagels, crackers, or bread | ||
| Low-fat milk or Lactaid milk | Soups, fruit, or puddings | ||
BEVERAGES TIPS
Drink high-calorie beverages like Ensure, Boost, Instant Breakfast, or home-made shakes.
Mix powdered supplements such as Nutrivir, Juven and Ultimate Whey Protein Isolate with home-made shakes or liquids like juices, milk, or Lactaid milk.
Substitute milk with liquid supplements or add powdered supplements.
Add protein powders like Promod or soy protein powder to shakes, applesauce, juices, and mashed potatoes to increase their caloric and protein content.
Basic ingredients for homemade shakes include:
- Ice cream/frozen yogurt
- Low-fat milk or milk substitute*
- Yogurt
- Fruit (chilled or frozen)
- Fruit juice
Extra boosts:
- Liquid supplements
- Dry nonfat milk
- Protein powders
- Powdered supplements
- Chocolate syrup
HIGH CALORIE/HIGH PROTEIN SHAKE RECIPES
|
High Protein Milkshake 1 cup milk* Blend all ingredients at low speed for 10 seconds. Calories: 485 |
Blueberry Blast 3/4 c. ripe blueberries Blend all ingredients until you reach a smooth consistency. Calories: 491 |
Fruitie Smoothie 1/2 c. frozen strawberries (or other frozen fruit), thawed Blend all ingredients at high speed until smooth. Calories: 220 |
|
Black and White Milkshake 1 1/2 c. vanilla ice cream Blend until thick and creamy Calorie: 878 |
Banana Coolie 1 cup milk (or chocolate)* Blend until thick and creamy Calories: 555 |
Juven Julius 1 pkt Juven (orange) Blend on high for 30 seconds. Stir and blend until smooth (optional ingredients: bananas and/or strawberries) Calories: 370 |
*If you are lactose intolerant (unable to digest the milk sugar "lactose"), try using Lactaid milk (lactose free milk), soy milk, or rice milk to substitute for regular or low-fat milk.
OTHER WAYS TO STIMULATE YOUR APPETITE
- Exercise at mild to moderate intensity.
- Create pleasant environments for eating such as candlelight, pleasant music, and joining friends.
- Smells or odors can stimulate or inhibit our eating. Avoid unpleasant odors.
- Herbs may help to increase your appetite. Try ginger in cooking or as a tea. Talk to your doctor or registered dietitian before taking herbs.
- Appetite stimulants like Megace (megestrol acetate), Marinol (dronobinol), or Periactin (cyproheptadine) may also be prescribed by your physician.
APPETITE STIMULANTS
|
MEGACE (megestrol acetate) A semi-synthetic female hormone called progesterone can stimulate appetite and weight gain within 6 weeks. Low doses promote slow muscle mass gain, where high doses cause increased fat mass. Side Effects may include: Altered menstrual cycle, breast development or impotence (in males), mild water retention, chest tightness, slight risk of deep vein blood clots, and headaches. |
MARINOL (dronobinol)* Marinol contains TCH the active component of marijuana. It stimulates appetite and weight gain. It may also be effective in helping to control nausea. Side Effects may include: sleepiness, confusion, mood changes, depression, and paranoia. Low doses at bedtime may help minimize these side effects. **avoid usage with alcohol |
PERIACTIN (cyproheptadine) An antihistamine which may increase appetite. It's well tolerated and most weight gained is fat mass. Side Effects may include: Sleepiness, dizziness, headache, dry mouth, and difficulty urinating. **avoid usage with alcohol |
* It is not recommended for individuals with a history of substance abuse as it is a controlled substance.
Revised 3/20
© 2013. GMHC, New York. All Rights Reserved.
GMHC is located at 446 West 33rd Street,
New York, NY 10001-2601