Fortified foods &

weight gain Education

By, Lindsay K. Johnson, RD, LDClinical Registered Dietitian, BJEC

Photos used are licensed: free for commercial use and sharing via google or personal photos

What you will learn

Energy balance

Tracking tools

Ways to safely promote weight gain

Disease processes that often require increased nutrient needs

Fortified foods to promote weight gain

Example menu

Example snacks

Weight gain smoothie recipe

Supplement options

Exercise and weight gain goals

Take-home tips

Energy Balance is similar to

a bank account

Your body shape is a result of how much energy

“money” you deposit into your account versus how

much energy you “burn off” by moving your body

The type of money and how often you deposit it

can create a “buffer” in your account

This is similar to eating calorie dense meals/snacks

every 2-3 hours to promote “extra stored energy in

your fat cells, encourage weight gain”

Track your energy input

“calories”

For tech savvy persons download a free app like “Lose It” to track

your energy balance

Customize your specific needs based upon your lifestyle and

health goals

Not a tech user, simply keep a food and fitness journal with pen

and paper

Track your food and drink intake by calorie counting and write

your minutes of physical activity each day

Step on the scale at least 1x per week

After a month you can review your weight trends and adjust your

plan as needed

how to promote weight gain

In order to have gradual weight gain you need to consistently put in more fuel versus what your body

burns off

If you ingest an extra 500 calories per day, at the end of a week you will have gained 1 pound.

If you ingest an extra 750 calories per day, you will gain 1.5 pounds

There are 3,500 calories in 1 pound of fat, if you take 3,500 and divide it by 7 days in 1 week, this

equals 500 calories per day needed for weight gain

Depending on your frame size, activity levels, and conditions you may need to eat 250-1000 extra

calories per day to see actual weight gain

weight gain cont.

Typically a safe weight gain rate is 0.5-2.0 pounds per week however should be customized to

meet your unique needs

Many factors can effect your weight trends: time of day you weigh yourself, clothing worn, if you

have used the restroom recently, if you recently ate a large meal and/or a salty meal,

medications and health conditions that include your heart and kidneys

It is best to weigh yourself at the same time of the day, after using the restroom and wearing

the same clothing

If you have a history of heart or kidney disease, keep in mind it is normal for you to have larger

weight fluctuations , however talk to your doctor about what is a safe weight fluctuation specific

to your conditions.

If you have been told you need a specific texture or thickened liquids in your diet, please check

with your Speech Therapist regarding safety of certain foods

Increased Nutrient Needs

Certain diseases process and conditions may require more nutrition in order to gain weight

COPD (Chronic Obstructive Pulmonary Disease): Asthma, Emphysema, Bronchitis

Cancer and chemotherapy or radiation therapies

Hyperthyroidism

Burns

Dialysis

Wounds

Fever

Traumatic brain injuries

Severe traumas with increased inflammation and healing

In these situations it is helpful to work with a Registered Dietitian and your Physician to

determine your specific protein and calorie goals

Fortified foods to promote

weight gain

Can help prevent unplanned weight loss

Promote gradual weight gain as desired

Provide natural alternatives to commercial supplements

Research suggest a bmi >18.45 provides reduced health risk related to

being underweight

Try adding one food item from the chart on the next slide at every

meal/snack to promote gradual weight gain

Fortified foods chart

Food Item Portion Size Calories per portion

Avocado 2 medium slices 80-100

Canola oil 1 Tablespoon 125

Olive oil 1 Tablespoon 125

Half and half ¼ cup 80

Butter 1 Tablespoon 100

Nut butters 1 Tablespoon 100Nuts/seeds (*chopped/ground) ¼ cup 150-200

Chocolate 2 squares 80-100Mayonnaise 1 Tablespoon 100Cheese 1 slice, ¼ cup 80-120Gravy sauce ¼ cup – ½ cup 60-120Salad dressings 1-2 Tablespoons 60-180

Example menu for weight gain

Day 1 Day 2 Day 3

Breakfast• Cheesy scrambled eggs• Fortified oatmeal with butter, • 1/2 banana• 1 c whole milk

Breakfast• 2 slices of toast with avocado spread• 2 pieces of sausage or turkey bacon• 1 c berries

Breakfast• 2 pancakes with butter, syrup• 2 egg omelet• Spinach, peppers, onion sautéed in

canola oil

AM Snack½ peanut butter and jelly sandwich

AM SnackHummus or cheese and whole grain crackers

AM SnackBanana and nut butter or ¼ cup mixed nuts

Lunch• ½ sandwich and creamy soup• 1 c fruit

Lunch• Wrap with chicken, sour cream,

lettuce• 1 c of whole milk

Lunch• Brown rice, beef stir fry, veggie bowl

PM Snack

SmoothiePM Snack

EnsurePM Snack

Yogurt & granola parfait

Dinner• Lasagna• Side salad, oil & vinegar dressing

Dinner• 2 pieces pizza• 1 c steamed vegetables

Dinner• Hamburger• Grilled vegetables, olive oil

example snacks

Always pair a carbohydrate with a protein/fat

Carbohydrates: fruit, crackers, cereals, fruited yogurt,

potato chips, bread

Proteins: eggs, cheese, dairy, nut butters, deli meat

Granola and trail mix are great options, they are

calorie dense and portable

weight gain smoothie recipeFood Item Portion Size Directions

Protein Source:

Milk/almond milk (with

protein)

Plain Greek yogurt 2%

Nut butter

Dried milk powder

Whey protein powder/pea

protein powder

1 c

2/3 C- 1 C

1-2 Tablespoons

6-8 Tablespoons

1-2 scoops (comes with jug)

Pick one protein

source to have in your

smoothie

Protein keeps your

skin strong and blood

sugar more stable

Complex Carbohydrate:

Whole grain cereal, or

fortified cereal (cheerios,

bran flakes)

Cooked oatmeal or soaked

oats

Graham crackers

½ c- 2/3 c

½ c

1-2 sheets

Pick a favorite cereal,

choose a low sugar

cereal <6 g sugar

Look whole grain on

the label

Quick Simple Carbohydrate:

Honey

Sugar

Fresh or frozen fruit

Syrup

Dried fruit

2 tsp

2 tsp

1 c

2 tsp

1.5 Table spoons

Pick fresh or frozen

fruit over syrups for

added fiber and

antioxidants

Smoothie Recipe Cont.

Source of Fat:

Avocado

Canola oil

Chocolate

Nuts/seeds

Nut butter

2 thin slices

2 tsp

2 squares

2 Tablespoons

2 Tablespoons

A small portion of fat

added to the smoothie

will add a creamy texture

and help keep your blood

sugar more stable

Additions for flavor:

Ginger, turmeric (anti-

inflammatory)

Cinnamon, nutmeg

Sea salt

Chocolate

Sprinkle to taste all spices

Tried dried spices or fresh herbs

A pinch of sea salt

Chocolate 1 small square

Ginger and turmeric

have anti-

inflammatory

properties that may

be soothing to GI

distress or arthritis

Sea salt can help keep

you better hydrated,

sugar and salt work

together to pull water

into your cells

Supplement options

If making smoothies at home is not an option

Save time and energy by using a commercial supplement:

Ensure

Boost

Boost Plus

Lower sugar options: Boost High Protein, Glucerna, Thrive (No Sugar Added)

Thrive ice cream

Supplements provide ~250-500 calories per single serving

Typically 1-2 bottles per day promote weight gain, depending on your unique needs

Most supplements can be found at a local convenient or grocery store and online suppliers like Amazon

The negative is they are often more expensive than a “foods first” approach

exercise & weight gain

It can be helpful to exercise while trying to gain weight, this can help promote lean body mass

(LBM) “muscle”

If you are medically cleared to exercise, 2x a week of light resistance training can help preserve

the LBM you already have

Potentially 3x week of light resistance training can help promote new lean body mass growth,

please work with your therapy team to set safe goals

Exercise and movement techniques should be specific to your needs i.e. exercises in bed,

sitting in a chair or on your feet

Depending on your plan of care, you might do 10-60 minutes of exercise movements in one

session, remember to rest as needed and sip on water to help stay hydrated

Think outside of the box, all movements can stimulate your muscles and be enjoyable

Cleaning, Dancing, Gardening

Organizing, Biking, Swimming

Take-home tips

Make your health a priority so that you can be strong enough to help others

Plan, prepare, practice and put into action what works for you

Eating 5 smaller meals every 2-3 hours is typically easier to tolerate

Monitor you progress weekly and make adjustments as needed

Honor your unique needs, not what works for someone else

Think of your food plan as your prescribed medicine routine

Fortified foods at home can save you money

Work with a professional at first to help simplify things and make sure your plan is safe

Check with your doctor before you start a new fitness and health routine

References

1. Mahan, L. Kathleen., Escott-Stump, Sylvia., Raymond, Janice L. Krause,

Marie V., eds. Krause’s Food & The Nutrition Care Process. St. Louis, Mo.

: Elsevier/Saunders, 2012. Print.

2. U.S. Department of Agriculture. ChooseMyPlate.gov Website.

Washington, DC.

3. Academy of Nutrition and Dietetics. Adult Nutrition Care Manual.

http://www.nutritioncaremanual.org.

Thank you!

Learn, Grow & Live Well