WEIGHT GAIN DIET

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Foods that should be included every day:

Full-cream milk: 750 – 1000 ml (3 to 4 cups)
Meat, fish, eggs and other protein foods: 3-5 servings (90 to 150 g)
Bread and cereals: 8-12 servings (e.g. up to 6 cups of starch a day)
Fruit and vegetables: 3-5 servings
Fats and oils: 90 g (6 tablespoons)
Healthy desserts: 1-2 servings
Menu

Before breakfast:

1 cup of tea or coffee with full-cream milk, 2 t of sugar and 2 biscuits

Breakfast:

Fruit or fruit juice (1 orange or 1 glass of orange juice)
Cereal with milk and sugar (1/2 cup of breakfast cereal or porridge, with ½ cup of full-cream milk and 2 t of sugar or honey, or 1 tablespoon of raisins)
Boiled egg or bacon or sausage (fry bacon or sausage in non-stick pan)
Wholewheat toast or roll with butter and jam (1-2 slices of toast or rolls with 30g polyunsaturated margarine and 1-2 tablespoons of jam, honey or marmalade)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)

Morning tea:

Milky drink (cappuccino made with ½ cup of full-cream milk and 2 t sugar)
or
Smoothy (process full-cream milk with fruit and honey in 1 glass – see recipe tips below)
or
Fruit juice with snack (1 glass of fruit juice with 30 g peanuts or dried fruit or an energy bar)

Lunch:                                                                                 ONLY 7$! 

Soup (1/2 cup)
Meat, fish or poultry (120 g portion)
Potato (1 large potato or sweet potato, or rice or pasta)
Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)
Pudding (1/2 cup of boiled, sweetened or canned fruit with 1 scoop of ice cream or ½ cup of custard)
Roll with butter and cheese (1 whole-wheat roll or 2-3 whole- wheat biscuits with 2 t polyunsaturated margarine and 30g of cheese)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)

Afternoon tea:

Sandwiches with filling (2 slices of whole-wheat bread with 2 t polyunsaturated margarine and 2 T peanut butter or cream cheese with chopped nuts or egg mayonnaise)
or
Cake or biscuits (1 slice of cheese cake or 2-3 chocolate digestive biscuits)
Tea with milk and sugar (1 cup of tea with full-cream milk and 2 t of sugar)

Supper:  

Fruit juice (1 glass)
Meat or fish or cheese or eggs (90 g portion or 1-2 eggs)
Vegetable or salad with dressing (1/2 cup of cooked vegetables or ½ cup of salad with 1 T of salad dressing or mayonnaise)
Starch (1/2 cup of cooked rice or pasta or potato)
Pudding (1/2 cup of rice or tapioca pudding or ready-to eat puddings or 2 scoops of ice cream)
Beverage (1 cup of coffee or tea with full-cream milk and 2 t of sugar)

Bedtime:

Milk drink (1 cup of Milo or Ovaltine made with full-cream milk) Biscuits (2-3 biscuits)

Nutrient composition

The diet outlined above should provide 12 600 to 14 700 kJ or 3000 to 3500 cal a day, and 100 to 120 g of protein. All other nutrients are provided.

It is estimated that a person eating this diet would gain 1 to 1,5 kg per week.

Tips for making smoothies

To make delicious smoothies, use the following:
1-2 fruits (peeled apples or mashed bananas, mixed with 1 T of lemon juice to prevent fruit from discolouring, or apricots, mangoes or fresh berries, or any other fruit in season)
1 cup of full-cream milk
2 T whole-milk powder
2 t sugar or honey
Place ingredients in blender. Blend till smooth and serve ice cold.

1 ripe avocado (peel, remove pip and mash with 1 T lemon juice to prevent discolouration)
1 cup of full-cream milk
2 t honey
Place ingredients in blender. Blend till smooth, chill till ice cold and serve with a pinch of nutmeg on top.
References: (Passmore R & Eastwood MA (1986) Davidson & Passmore Human Nutrition & Dietetics, 8th Ed. Churchill Livingstone, Edinburgh.; Krause’s Food, Nutrition & Diet Therapy, 10th Ed. WB Saunders Co, USA)

Dr Ingrid van Heerden