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How to gain weight
Being underweight is not good for your health. It can contribute to a weakened immune system,
fragile bones and feeling tired. This is especially so if you are older. It also increases your risk of being
low in important nutrients such as vitamins and minerals. If you are underweight and finding it hard to
gain weight, see your doctor or practice nurse.
Healthy eating guidelines promote low-fat and low-sugar food choices. But if you are underweight or
are losing weight without trying to you may need to increase your intake of fat and sugar. These are
good sources of energy (calories) and can help you to gain weight. To look after your heart use
healthy fats (margarine and canola, peanut, olive, rice bran, sunflower, or soybean oil) instead of
unhealthy fats (butter, lard, dripping, coconut oil, or palm oil).
If you have diabetes
It is important to maintain good control of your blood sugars while you try to gain weight. Eating more
regularly and having more fat will help you to stop losing weight. You should check with your doctor,
nurse or dietitian before you increase your intake of sugar and sugary foods.
Useful tips

Eat more regularly
When you are underweight, you may feel full quicker. Every day try to have three small meals with
snacks in between, rather than two or three large meals.

Choose nutrient-rich foods
Include protein-rich foods such as milk, cheese, yoghurt, meat, fish, eggs, or nuts at each meal
and snack. Choose full-fat milk and milk products such as dark-blue-top (whole milk) and Greek
yoghurt rather than green-top milk (trim milk) and low-fat yoghurt.

Boost your energy intake
Add oil, margarine, butter, avocado, cream, cheese, dressings,
sauces, sugar, or honey to meals and snacks.

Enrich your milk
Add 4 tablespoons of skim milk powder to 2 cups (500 ml) of milk
and whisk well. Use this milk in drinks, on cereal, and in cooking.

Choose nourishing drinks
Have milky drinks (milky coffee, hot chocolate, milkshakes or
smoothies), soups, or fruit juice instead of water, tea or coffee (which have few calories and no
nutritional value). Your doctor or dietitian may suggest you use a powdered drink product such as
Complan or Vitaplan between meals.

Watch when you drink
Try not to drink a lot of fluid just before your meal as this may reduce your appetite. Drink plenty
at other times.

Make dessert a regular option rather than a treat
HealthInfo reference: 56554
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Issued: 12 June 2015
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Page 1 of 2
How to gain weight
www.healthinfo.org.nz

Keep active
Exercise, especially strength training, can help you gain weight by building up your muscles.
Exercise may also help to make you hungry so you eat more.
Meal and snack suggestions
Breakfast
 Porridge made with milk, plus added cream and sugar, followed by toast with margarine or butter
and spreads such as peanut butter, jam or honey.

Scrambled or poached eggs with grated cheese and bacon followed by yoghurt and fruit.
Light meal
 Thick milk-based soup with a sandwich filled with protein (meat, egg, cheese or canned fish) and
salad, or cheese on toast.

Baked beans on toast with added grated cheese, followed by dessert.
Main meal
 Meat, fish, chicken, eggs or vegetarian dish, including potato, rice or pasta, vegetables or salad.
Include added margarine or butter, grated cheese, dressings, gravies, or sauces.
Dessert
 Custard, ice cream, instant puddings, mousses or yoghurt, with fruit and cream.
 Milk puddings such as creamy rice, sago, or baked custards.
 Ready-made baked or sponge puddings with fruit plus cream or ice-cream.
Snacks
 Crackers and cheese, hummus, cottage cheese, cream cheese, or
dips.

Scones, pikelets, English muffins, crumpets, or toast, with margarine
or butter, and spreads such as peanut butter, jam, or honey.


Dried fruit and nuts, with a little chocolate if you enjoy it.
Sandwiches with protein fillings such as cheese, hummus, peanut
butter, egg, cold meat, or canned fish.

Sweet muffins, cakes and pastries.
If your food intake or weight has not improved within four weeks, contact
your doctor or dietitian.
When you reach your target weight


Slowly cut down the number of extra snacks that you eat.
Change back to lower-fat options, such as trim milk and low-fat yoghurt, if you keep gaining
weight.
Compiled by HealthInfo clinical advisers. Updated June 2015.
Muffin images courtesy of Serge Bertasius Photography at FreeDigitalPhotos.net
56554
HealthInfo reference: 56554

Issued: 12 June 2015

Page 2 of 2