How to Eat When You're Struggling to Eat Enough

While you won’t see it on any magazine covers and it’s a difficult concept to understand—especially for those of us whose lives revolve around food—there are many people who struggle to ingest enough calories throughout the day. Whether they fail to meet the minimum recommended daily calories or they’re trying to build muscle, it’s an issue that doesn’t get much attention in our weight-loss-obsessed world. The deficit can occur for a number of reasons.

Whatever those reasons might be, eating within your calorie range is important for your body to properly function, especially when fitness is part of the equation. It is very difficult to meet nutritional needs on a diet that is less than 1,200 calories, and long-term usage of a very low-calorie diet could result in protein and fat deficiencies as well as various vitamin and mineral deficiencies. Other complications include muscle wasting, constipation, weakness, fatigue, dizziness, irregular menstrual periods, swelling in hands and feet, gall bladder issues, gout and electrolyte imbalances. In addition, you need to eat enough calories to maintain a healthy metabolism and to stay energized.

Do not attempt a very low-calorie diet without the guidance of a medically managed weight-loss program. While you might think that eating less is the golden ticket, eating too little may actually hurt your weight-loss efforts. Don’t make the mistake of believing that "the less I eat, the more I’ll lose." As with everything in life, proper calorie intake is all about balance. With this guide to boosting your calories with smart snack and meal choices, you'll have the nutrients and energy you need to finally hit those weight goals.

Identifying the Problem

To begin the process of adding calories to your healthy eating plan, it's important that you first identify the problem area. For one to two weeks, accurately record every meal and snack time, carefully measuring the portion size of all foods and beverages consumed and tracking your complete intake. Then, add the nutrients calcium, fiber, iron, vitamin A, vitamin C and zinc.

At the end of your recording period, analyze the results:

• Are you skipping meals? If so, why?
• Are you eliminating food groups or not getting the correct number of servings from a food group as recommended by Choose My Plate?
• Are you so busy that you are forgetting to eat?
• Are you ignoring your hunger cues throughout the day?
• Are you low in a particular macronutrient (protein, fat or carbohydrates)?
• Are you missing adequate levels of certain vitamins, minerals or fiber?

Once you’ve identified the problem, use the following tips and food suggestions to help increase calories. Do not feel overwhelmed with the amount of suggestions provided in this article; it is not necessary to implement every single one. Instead, select the ones that work best with your eating plan and overall health goals. For example:

• If you have a medical condition such as heart disease or diabetes, select the tips that fit with the meal plan or food selection guidelines provided by your primary care provider or registered dietitian nutritionist.
• If you use a lower carbohydrate eating plan for weight loss, only select those tips that work within your carbohydrate range.
• If you are skipping meals or forgetting to eat, try setting an alarm on your phone or computer to remind you of meal and snack times.
• If you have little time to cook or limited cooking skills, use the suggestions in the "Meal Replacements & Supplements" chart below.

By applying just a few of the tips each day, you will be back on track and in control of your healthy caloric intake in no time.

Ready for a Healthy Calorie Boost?

• Eat five to six small meals and snacks throughout the day. Your goal is to eat every three to four hours during your waking hours.
• If you're not hungry for food, opt for high-calorie nutritious liquids including whole milk, hot chocolate or a yogurt-fruit smoothie instead. Limit diet drinks, tea, and coffee.
• Use full-fat dairy products or full-fat non-dairy milk alternatives.
• Limit the use of "diet" foods and foods sweetened with artificial sweeteners.
• Increase the portion sizes of the foods already on your plate by one-eighth to one-quarter. For example, a four-ounce piece of meat becomes five ounces or one-cup of dry cereal becomes 1 ¼ cups. These small increases alone could add a few hundred calories to your daily intake.
• Have ready-to-eat snacks available to munch on when you feel hungry. Easy snacks include trail mix, nuts, dried fruit, whole-grain crackers with cheese or peanut butter, pudding cups, yogurt, energy bars, a piece of fruit or vegetables with hummus.
• Make your own super-strength milk for extra calories and protein. Simply mix together one quart of whole milk and one cup of non-fat dry milk powder. Stir for about three minutes until the dry milk is dissolved. Store this beverage in your refrigerator and use it just as you would regular milk. A one-cup portion of this concoction delivers up 211 calories.
• Select foods to boost calories based on the nutrients that are already missing in your diet.

If you are low in:	Use chart:
Protein	Meat & Protein; Dairy & Non-Dairy Milk Alternatives
Fat	Fats & Sweeteners
Carbohydrates	Fruits & Vegetables; Grains (using whole-grain choices)
Calcium	Dairy & Non-Dairy Milk Alternatives
Fiber	Fruits & Vegetables; Grains (using whole-grain choices)
Vitamin A, Vitamin C	Fruits & Vegetables
Iron, Zinc	Meat & Protein

Specific Foods and How to Use Them:

Fruits & Vegetables
Food	Calories	How to Use
Avocado 1/2 medium	160	Slice for a sandwich or salad. Mash as a dip for vegetables or chips.
Banana 1 medium	105	Eat alone as a snack. Mash to put in baked goods. Blend into a smoothie or milkshake. Use as topping for cereal or pudding.
Dried Fruit (raisins, cranberries, cherries, blueberries, apricots, pineapple, peaches, prunes) 1 ounce	60-100	Use in trail mix. Stir into yogurt. Add to cereal. Top a salad. Have as a snack.
Sweet Potato 1 medium, with skin	105	Use in soups, casseroles or baked goods. Make homemade sweet potato fries. Top with cinnamon and brown sugar.
Peas, Corn, Beans (black, kidney, pinto, navy, garbanzo) ½ cup	60-300	Mix with rice, pasta, soups or casseroles. Top a salad. Make into a dip.
Fruit (fresh, frozen, canned) ½ cup	60	Eat alone as a snack. Spread with peanut, nut or seed butter. Mix with a cereal, pudding or smoothie.
Ripe, Black Olives ½ ounce	35	Add to a salad, pizza or pasta.

Meat & Protein
Food	Calories	How to Use
Egg 1 large	80	Use as a breakfast food. Add to baked goods, casseroles, French toast, pancakes, waffles or ground meat before cooking. Hard-boil and top a salad, eat as a snack or make into egg salad.
Peanut Butter, Nut and Seed Butters (peanut, soy, almond, sunflower, cashew, sesame, pecan) 1 tablespoon	90-100	Use as a dip for fruit or vegetables. Spread on crackers or toast. Stir into hot cereals. Mix into smoothies or protein shakes.
Nuts, Seeds, Peanuts (almonds, peanuts, cashews, pistachios, walnuts, macadamia, pecans, sunflower) 1 ounce	155-200	Use in baked goods. Sprinkle on yogurt, ice cream, cereal, salads, vegetables or stir-fry. Use in trail mix. Enjoy as a snack.
Hummus 1 tablespoon	25	Use as a dip for vegetables, crackers or pita chips. Spread on a sandwich.
Lean Cuts of Meat, Poultry or Fish 4 ounces, cooked	100-250	Bake and have with a meal. Make a sandwich. Top a salad or pasta. Add to a casserole.

Dairy & Non-Dairy Milk Alternatives (Calcium and Vitamin D Fortified)
Food	Calories	How to Use
Full-Fat Dairy or Soy Cheese (cheddar, Swiss, provolone, muenster, Colby, mozzarella, Feta, Parmesan) 1 ounce	75-125	Top cooked vegetables, potatoes, pasta, casseroles, soups, pizza, popcorn, sandwiches, crackers or salads. Have as a snack, served with whole-wheat crackers or vegetables.
Whole Milk or Soy Milk 1 cup	150	Drink. Use in place of water in soups, hot cereals, smoothies or other recipes.
Pudding or Custard ½ cup	110-200	Make with whole milk and eggs. Mix in fruit. Have as a dessert or snack.
4% Cottage Cheese ½ cup	120	Serve with fruit or vegetables. Have as a snack. Serve as a side dish with a meal.
Full-Fat Yogurt (dairy or soy) 1 cup	140	Enjoy as a snack. Use as a dip with fruit. Mix into a smoothie or smoothie bowl.
Whole Chocolate Milk, Hot Chocolate, Commercial Eggnog, Yogurt Smoothie (dairy or soy) 1 cup	180-210 340 115-140	Have as a beverage.

Grains
Food	Calories	How to Use
Granola Bars and Energy Bars	120-270	Eat as a portable, nonperishable quick snack.
Trail Mix 1.25 ounces	180	Eat as a portable, nonperishable quick snack.
Oatmeal 1 cup, cooked	160	Use as a breakfast item. Mix into cookies, muffins or breads.
Quinoa ½ cup, cooked	110	Use as a side dish for meals. Add to soups.
Brown Rice ½ cup, cooked	110	Use as a side dish for meals. Add to soups and casseroles.
Whole-Wheat Bread, 2 slices Bagel, 3 ounces English Muffin, 2 ounces Croissant, 2 ounces Tortilla, 8-inch	140-150 220 135 230 130	Make a sandwich using deli meat, cheese, egg, egg salad, nut or seed butter. Use in egg strata or bread pudding.
Pancake, 4-inch Waffle 1, 4-inch 1, 7-inch	85 100 230	Top with maple syrup, fruit, whole milk yogurt, nuts, peanut butter and/or butter for breakfast.
Buttered Popcorn 3 cups	130	Sprinkle with parmesan cheese or eat plain as a snack.

Fats & Sweeteners
Food	Calories	How to Use
Oils (canola, olive, sunflower, vegetable, soybean, corn) 1 teaspoon	40	Use in homemade salad dressing for salads, sautéed vegetables or pasta. Toss with pasta, noodles or cooked vegetables. Add to homemade soup or stir-fry. Use in baked goods. Dip bread in olive oil and flavored vinegar.
Butter (dairy, soy, coconut-based) 1 teaspoon	35	Spread on toast, bread, bagel or English muffin. Melt over vegetables or pasta. Use in baking.
Heavy Whipping Cream Coconut Cream Half and Half 1 tablespoon	50 50 20	Use as some of the liquid in hot cereal. Add to a smoothie or milkshake. Use in a creamed soup or creamy sauces.
Full-Fat Ice cream Frozen Yogurt ½ cup	150-300 150	Serve with fruit and/or nuts.
Full-Fat Sour Cream 1 tablespoon	30	Use as a topping on potatoes. Use in dips. Mix into a casserole or soup.
Honey, Pure Maple Syrup, Jam, Jelly 1 tablespoon	55-65	Use to top pancakes, waffles, French toast, toast or bagels. Use to flavor hot cereal, yogurt, tea or smoothies.
Full-Fat Salad Dressing and Mayonnaise 2 tablespoons	90-190	Add to sandwiches, egg salad, potato salad, pasta salad, coleslaw, leafy green salads or vegetables.
Gravy 2 tablespoons	30-50	Top meat, potatoes, pasta, rice or vegetables.

Meal Replacements & Supplements
Food	Calories	How to Use
Frozen or Shelf-Stable Meal Replacement	300-400	Have alone as a main dish or add a side salad, raw or cooked vegetables, and/or piece of fruit to round out the meal.
Meal Replacement Shake (Boost, Ensure, Carnation Instant Breakfast or similar store brand)	130-350	Have alone as a snack. Use as a meal and add a side salad, raw or cooked vegetables, and/or piece of fruit to round out the meal.
Protein Powder, 1 ounce	100-130	Add to smoothies, pudding, cottage cheese or water.
Dry Powdered Milk 2 tablespoons	30	Add to mashed potatoes, macaroni and cheese, ground meats, cream soups, pudding, casseroles, hot cereals or milk.
Benecalorie 1.5 ounce	330	Add to smoothies, milkshakes, yogurt, hot cereal, or mashed potatoes.

Remember to monitor your calorie intake for all nutrients as you work to boost your calorie intake. If you find that you are still struggling with calorie intake even after implementing some of the tips above, please contact your primary care provider, registered dietitian nutritionist or a behavioral health therapist who specializes in eating issues for additional advice.