How to Increase Your Food Intake Healthily

October 26, 2025 •

4 min read

According to the World Health Organization, being underweight can lead to numerous health issues, including a weakened immune system and nutrient deficiencies. For those struggling with a poor appetite or a fast metabolism, learning how to increase food intake is a vital step toward better health. This article provides practical, health-focused strategies to help you achieve your weight goals safely and effectively.

Quick Summary

This guide offers practical advice for boosting your caloric consumption in a balanced and sustainable manner. Implement frequent, small meals, incorporate high-calorie, nutrient-dense foods, and strategically add extra calories to existing dishes. Learn how to manage appetite and use exercise to support healthy weight gain.

Key Points

Eat Smaller, More Frequent Meals: Shift to 5-6 smaller meals per day to manage appetite and avoid feeling overwhelmed or bloated.
Choose Nutrient-Dense Foods: Focus on high-calorie, nutritious options like nuts, avocados, full-fat dairy, and whole grains to maximize caloric intake in smaller volumes.
Fortify Your Meals: Increase calories subtly by adding extras like cheese to eggs, nut butter to toast, or dried milk powder to soups and sauces.
Drink Your Calories: Utilize high-calorie shakes, smoothies, and fortified milk in between meals, but avoid drinking right before or during a meal if you have a small appetite.
Incorporate Strength Training: Engage in regular strength training exercises to build muscle mass, which is a healthier form of weight gain and can also help stimulate appetite.
Practice Mindful Eating: Eat slowly and without distractions to better recognize your body's fullness signals and make mealtime more enjoyable.
Prioritize Proteins and Healthy Fats: Include a source of high-quality protein and healthy fats in every meal to increase satiety and support muscle growth.

Adopt Frequent, Smaller Meals

For many, trying to eat three large meals can be daunting and lead to feeling overly full and discouraged. Instead, shifting to a pattern of five to six smaller, more frequent meals throughout the day can make the process more manageable and comfortable. This approach prevents you from feeling bloated or overwhelmed, ensuring a consistent energy supply to your body. Regular eating also helps to build a healthier appetite over time.

Sample schedule for frequent eating:

8:00 AM: Breakfast - Greek yogurt with granola, nuts, and dried fruit.
11:00 AM: Mid-morning snack - A handful of trail mix and a banana.
1:30 PM: Lunch - Chicken curry with a generous portion of rice.
4:00 PM: Afternoon snack - Avocado toast with a sprinkle of seeds.
7:00 PM: Dinner - Salmon with roasted sweet potatoes and olive oil.
9:30 PM: Bedtime snack - Cottage cheese with fruit or a glass of fortified milk.

Choose High-Calorie, Nutrient-Dense Foods

The key to increasing intake without adding excessive volume is to focus on foods that pack a lot of calories into a smaller serving. Instead of relying on empty calories from sugary drinks and junk food, opt for nutrient-rich sources that fuel your body and promote healthy weight gain.

List of calorie-dense foods:

Healthy Fats: Avocados, nuts (almonds, walnuts), seeds (flax, chia), and nut butters are excellent sources of healthy fats.
Whole Grains: Oats, quinoa, and brown rice provide sustained energy and fiber.
Proteins: Red meats, oily fish like salmon, eggs, and full-fat dairy products are rich in protein, which is essential for building muscle mass.
Dried Fruits: Raisins, dates, and prunes are condensed sources of calories and nutrients.
Starches: Potatoes, sweet potatoes, and whole-grain bread are simple ways to add healthy carbs.

Smart Strategies for Boosting Calories

Sometimes, simply choosing calorie-dense foods isn't enough. Fortifying your existing meals is a subtle yet effective way to increase your daily caloric intake. This method is particularly useful for those with small appetites who might not tolerate larger portions.

Comparison Table: Adding Extra Calories to Meals


Dish	Low-Calorie Version	High-Calorie, Fortified Version
Porridge/Oatmeal	Made with water and topped with a few berries.	Made with full-fat milk or fortified milk, topped with nuts, seeds, and a spoonful of honey.
Mashed Potatoes	Simple mashed potatoes with a little salt and pepper.	Mashed with butter, cream cheese, or full-fat milk and grated cheese.
Smoothie	Water, spinach, and a low-calorie fruit.	Full-fat yogurt, a banana, nut butter, and a scoop of protein powder.
Soup	Broth-based vegetable soup.	Cream-based soup with added cream, full-fat milk, and cheese.
Salad	Greens and light vinaigrette.	Topped with avocado, nuts, seeds, cheese, and a full-fat dressing.

Incorporate Nutritious High-Calorie Drinks

If eating solid food is a challenge, drinking your calories can be an excellent alternative. Nutritious shakes and smoothies allow you to consume a significant number of calories and nutrients without feeling overly stuffed. Avoid filling up on low-calorie drinks like diet soda, which provide no nutritional value.

Consider these options:

Homemade milkshakes: Blend full-fat milk, ice cream, and fortified milk powder for a calorie-dense treat.
Protein shakes: Mix your favorite protein powder with milk, nut butter, and fruit.
Smoothies: A mix of full-fat yogurt, fruits, and avocado can create a very caloric and delicious drink.
Juices: Fruit juices (not diet versions) can provide extra calories and vitamins.

The Role of Exercise

Contrary to popular belief, exercise is not just for losing weight. Strength training, in particular, helps build muscle mass, which is a healthier way to gain weight than just adding fat. Regular exercise can also stimulate your appetite, making it easier to consume the extra calories needed for weight gain. A combination of weightlifting and a high-calorie diet is the most effective way to build lean body mass.

How to Overcome a Poor Appetite

Some people genuinely struggle with a low appetite, making it difficult to even start the process of increasing food intake. Several lifestyle adjustments can help:

Mindful Eating: Pay attention to the act of eating, and avoid distractions like TV or phones. This can help you tune into your body's fullness signals more effectively.
Make Meals Enjoyable: Eat in a pleasant, relaxed environment. Make mealtime a social activity if possible.
Use Spices: Adding spices, sauces, and condiments can make food more palatable and appetizing.
Cook for Flavor: The tastier the food, the more you'll want to eat. Focus on making delicious, appealing meals.
Consult a Professional: If appetite issues persist, it's wise to speak with a doctor or registered dietitian to rule out any underlying medical conditions.

Conclusion

Increasing your food intake requires a mindful and strategic approach, focusing on nutrient-dense, high-calorie options rather than simply eating more junk food. By adopting frequent, smaller meals, fortifying your dishes, and incorporating high-calorie drinks, you can achieve a healthy caloric surplus. Combining these dietary changes with regular strength training ensures that weight gain is beneficial muscle mass. For further guidance on healthy weight gain strategies, consider resources like the NHS Live Well guide. Starting small and building consistency is the most sustainable path to meeting your health goals. Always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health concerns.

Frequently Asked Questions

Excellent high-calorie snacks include a handful of nuts and dried fruit, a slice of whole-grain toast with nut butter and honey, a cup of full-fat Greek yogurt, or a smoothie made with milk, banana, and peanut butter.

If you have a small appetite, it is often recommended to avoid drinking large quantities of liquids with your meals, as this can fill you up and reduce your solid food intake. Instead, focus on calorie-rich liquids like milkshakes or juices between meals.

Yes, exercise can be a powerful tool for increasing your appetite. Regular physical activity, especially strength training, burns calories and stimulates hunger, making it easier to consume the extra food needed for weight gain.

To avoid bloating, increase your fiber intake gradually and eat smaller, more frequent meals. Chewing your food thoroughly and avoiding excessive processed, salty, or gassy foods can also help.

For healthy weight gain, it is important to have a balanced diet that includes both complex carbohydrates and high-quality protein. Carbohydrates provide the energy, while protein is essential for building muscle mass. A combination of both in a calorie surplus is most effective.

If you have a poor appetite due to an illness or medical condition, it is crucial to speak with a healthcare provider or a dietitian. They can provide tailored advice and may recommend specialized dietary approaches or nutritional supplements.

Making meals more palatable can increase intake. Try using spices, herbs, and sauces to enhance flavor. Additionally, eating in a pleasant, relaxed environment with others can make the experience more enjoyable.