14 Ways To Eat More Food - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Eat More Food PDF download Download Article Use these tips to get the calories and nutrition you need Explore this Article IN THIS ARTICLE 1 Break up your meals. 2 Choose high-calorie, nutritious foods. 3 Add bonus calories to your meals. 4 Eat all of your favorites. 5 Make sure you’re eating breakfast. 6 Avoid fiber. 7 Drink after your meals, not before. 8 Stay stocked up on quick, delicious meals. 9 Have a bedtime snack. 10 Incorporate smoothies and shakes. 11 Find enjoyable distractions during mealtime. 12 Give your meals a pleasant setting. 13 Set reminders to eat. 14 Enjoy some exercise. + Show 11 more... - Show less... Other Sections Expert Q&A Tips and Warnings Related Articles References Article Summary Co-authored by Tara Coleman and Caroline Heiderscheit

Last Updated: December 31, 2025 Approved

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This article was co-authored by Tara Coleman and by wikiHow staff writer, Caroline Heiderscheit. Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World. There are 12 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewed 402,911 times.

Whether it's due to a mental or physical illness, an injury, or a high baseline metabolism, low appetite can make it so hard to eat as much as you'd like to. When you're underweight, trying to put on some pounds may feel like a total uphill battle—but there are actually so many great strategies out there to help you get more food into your body everyday. For all of the best, science-backed tips on how to eat more food and gain some weight, read on.

Tips to Eat More Food

  • Eat multiple small meals instead of three large ones. Fill your plate with high-calorie, nutritious foods like nuts and avocados.
  • Eat breakfast to keep up your appetite, and try to work in a bedtime snack.
  • Use smoothies and shakes to drink your calories. Plus, find substitute ingredients that add calories to your favorite recipes.

Steps

1

Break up your meals.

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  1. Big meals may be intimidating, so go for multiple small meals in a day. Big meals may be intimidating, so go for multiple small meals in a day. Instead of sitting down for three large meals, opt for five or six that are made up of smaller portions. If you’re currently underweight, you may feel fuller faster. By spreading your meals out throughout the day, you’ll eat less at a time, meaning less risk of feeling too full to eat.[1]
    • Instead of eating eggs paired with a couple pieces of peanut butter toast, give yourself an hour in between each dish.
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2

Choose high-calorie, nutritious foods.

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  1. Increasing your calories doesn't need to mean skimping on nutrients. Increasing your calories doesn't need to mean skimping on nutrients. When someone is trying to consume more calories in a day, they’ll oftentimes go for high-calorie, low-nutrient choices, like potato chips, sodas, or fast food. Foods like this, though, are called “empty calories,” meaning that they don’t provide any of the nutrients you need to stay healthy and happy. To consume more high-calorie, high-nutrient foods, try:[2]
    • Seeds, nuts, and nut butters
    • Healthy fats, like avocado, olives, and high-calorie cheese
    • Potatoes, brown rice, and whole grain bread
    • Dried fruits for high-calorie nutrition
3

Add bonus calories to your meals.

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  1. Swapping foods and including add-ons can boost calories at mealtime. Swapping foods and including add-ons can boost calories at mealtime. When you’re preparing your meals, stay mindful about when you could tinker with your recipe to add in some extra calories. For instance, you could top yogurt with dried fruit and nuts.[3]
    • Try adding olive oil, honey, bacon bits, nuts, avocado, or dressings to your salads.
    • Swap in breaded meats for un-breaded meats.
    • Eat peanut butter with apples and celery, instead of eating the fruit or veggie on its own.
    • Sprinkle cheese on your eggs and pastas to add some calories.
    • Go for a high-calorie fruit juice over tea.
    Gain a healthy weight with guidance. "As a skinny guy, I always had a hard time putting on pounds. Using this guide's tips, I started eating more nutritious, high-calorie foods. In just a couple of months, I went from 120 to 130 pounds. For my naturally thin build, gaining 10 pounds made a big difference in my energy and self-confidence. The easy-to-follow advice gave me the plan I needed to see results." - Robert T. Follow the actionable advice for real results. "What I liked about the article was that it gave specific, easy tips I could actually do. Making breakfast smoothies, putting avocado in my salads, and keeping nut butters on hand are simple ways I've been able to add more calories to my diet. With clear instructions, it was easy to use these nourishing food ideas every day." - Mary W. Make smoothies for an easy nutrition boost. "I liked the tip on smoothies and shakes. Blending yogurt, milk, bananas, and protein powder lets me drink extra calories while still getting nutrients. Making a daily smoothie has been a tasty way to boost my calorie intake." - Jennifer B. Make every bite count with calorie-dense foods. "As someone losing their appetite from illness, I need to eat efficiently. The tips on picking naturally calorie-dense foods, adding extras like cheese, and planning nutritious snacks gave me ways to get the most from every bite. Now, I can get the calories I need without overeating. Even with a diminished appetite, I can eat nutritiously." - Michelle Y. Did you know that wikiHow has collected over 365,000 reader stories since it started in 2005? We’d love to hear from you! Share your story here.
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4

Eat all of your favorites.

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  1. You're more likely to finish meals if you love what you eat. You're more likely to finish meals if you love what you eat. It may sound too easy to be real advice, but by eating more of the things you genuinely love, you’ll help increase your daily food intake. It’s still important to avoid too many empty calories, but you should feel totally empowered to fix yourself all of your other favorites at mealtime.
    • Try to avoid favorites that are high in sugar and fat. It's okay to throw in a piece of cake every now and again, but most of your meals should remain nutrient rich.
    • Focus on enjoying nutritious favorites. Try a sweet yogurt parfait, some spicy guac, or a grilled cheese on whole-wheat bread.[4]
5

Make sure you’re eating breakfast.

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  1. Though commonly skipped, breakfast is important to keep up appetites. Though commonly skipped, breakfast is important to keep up appetites. Studies show that not eating breakfast means you’re less likely to eat more throughout the day.[5] Plus, eating breakfast causes your body to burn more calories throughout the rest of the day—meaning if you eat it, you’ll probably have more of an appetite later on.[6]
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6

Avoid fiber.

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  1. Fiber is great for you, but too much makes you feel fuller for longer. Fiber is great for you, but too much makes you feel fuller for longer. High-fiber foods are usually “energy dense,” meaning that they have low calories for their volume. In addition to this, these foods tend to be more filling, so you may not be as hungry for the remainder of your day. You should still get your recommended daily fiber intake, 21–25 grams (0.74–0.88 oz) for women and 30–38 grams (1.1–1.3 oz) for men, just try to avoid too many high-fiber foods that could suppress your appetite.[7] Here are some examples of high-fiber foods:[8]
    • Beans and lentils
    • Bran muffins
    • Artichokes
7

Drink after your meals, not before.

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  1. Drinking before meals can cause you to feel fuller faster. Drinking before meals can cause you to feel fuller faster. By drinking before you eat, your filling up your stomach, reducing the chances that you'll have full, high-calorie meal. To increase your appetite and food intake, wait to drink that glass of water until after you’ve finished eating.[9]
    • Avoid consuming liquids for at least thirty minutes before you plan to eat.
    • You should still aim to get your daily recommended fluid intake, which is 15.5 cups (3.7 l) per day for men and 11.5 cups (2.7 l) per day for women.
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8

Stay stocked up on quick, delicious meals.

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  1. If hunger hits, you'll definitely want snacks at the ready. If hunger hits, you'll definitely want snacks at the ready. Your appetite may come and go throughout the day, especially if your loss of appetite is due to a health issue. Keep your fridge and pantry filled with easy-to-grab, high-calorie snacks that you love. This way, when you’re up to it, you’ll always have food available. Try these no-prep foods:
    • Peanut butter
    • Crackers and cheese
    • Chocolate milk
9

Have a bedtime snack.

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  1. Eating right before bed helps you get more calories into your day. Eating right before bed helps you get more calories into your day. Sometimes, after finishing a big meal, you may be too full to eat the next time you sit down. By finishing a big, hearty snack or meal right before bed, though, you'll get in the extra calories without affecting your appetite for the rest of the day. Try out some healthy snacks before bed:[10]
    • A bowl of oatmeal with butter, nuts, and fruit
    • A couple pieces of buttered toast
    • A bowl of cereal with whole milk
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10

Incorporate smoothies and shakes.

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  1. It may feel easier to drink your calories than to chew your calories. It may feel easier to drink your calories than to chew your calories. By using healthy, proteinous, and high-calorie ingredients, you can ratchet up your calorie consumption, keep getting the nutrients you need, and take a break from actually eating, if that’s a stressor for you. Vegetables, fruits, protein powder, whole milk, and flax seed can replace low-calorie, low-nutrient options, like diet soda and coffee.[11]
    • Try mixing 1 cup (240 mL) vanilla yogurt, 1 cup (240 mL) 2% milk, 1 medium banana in chunks, 2 tablespoons (30 mL) of wheat germ, and 2 tablespoons (30 mL) of protein powder in a blender.
11

Find enjoyable distractions during mealtime.

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  1. If you struggle to eat, it may help to shift your focus from food. If you struggle to eat, it may help to shift your focus from food. By creating pleasant distractions during mealtime, you may find it easier to eat. This takes some of the pressure off of forcing yourself to have a big meal. Hopefully, by watching TV, chatting to a pal, or even reading a book, you may be able to finish your plate without having to overthink the process.
    • Try to sit down for dinner with people who you love to talk to.
    • Turn on a new show you’ve been looking forward to. Pro tip: use the commercials as your reminder to take a couple bites of your meal.
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12

Give your meals a pleasant setting.

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  1. If you dread your meals, creating a nice, relaxing backdrop can help. If you dread your meals, creating a nice, relaxing backdrop can help. Go for fun mugs, nice dishes, and your favorite place mat. Put on soft lighting, light a candle, and consider some flowers for the table. Playing soft music also helps promote relaxation and has even been shown to improve food intake of patients in nursing homes. You could even focus on creating a plate of food that looks great; arranging food tastefully (e.g., with the clock method) and using multiple textures, shapes, and colors can make the food look especially appetizing.
    • Anything you dream up to make mealtime more fun and less stressful can help you eat more food in a day.
13

Set reminders to eat.

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  1. If your appetite doesn't remind you to eat, an alarm can. If your appetite doesn't remind you to eat, an alarm can. By keeping a routine up with mealtimes, you’ll increase your appetite and overall daily food intake. If you live with a friend or family member, you could ask them to remind you to eat at breakfast, lunch, and dinner. Or, you could easily accomplish this yourself with the alarm on your phone or a standard alarm clock.
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14

Enjoy some exercise.

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  1. Getting active can increase your appetite. Getting active can increase your appetite. If your end goal is to gain weight, strength training exercises can be a great way to add muscle and overall mass. Additionally, when your burn calories, your body will likely crave a replacement for the calories lost. This will increase your appetite, making it easier to eat more throughout the day.[12]
    • Go for a nice, long walk at sunset.
    • Enjoy a bike ride through your neighborhood.
    • Try incorporating deadlifts, squats, lat pull downs, and other weight lifting exercises to increase appetite and muscle mass.

Expert Q&A

Search Add New Question
  • Question How do you not get overwhelmed by food? Katie Hake RDN, LD Katie Hake RDN, LD Registered Dietitian, Nutritionist & Certified Personal Trainer Katie Hake is a Registered Dietitian, Licensed Nutritionist, Fitness Professional and the Owner of Katie Hake Health & Fitness, LLC. She specializes in constructing sustainable life changes in health and fitness. Katie received a dual degree BS in Dietetics and Nutrition & Fitness and Health from Purdue University. Katie Hake RDN, LD Katie Hake RDN, LD Registered Dietitian, Nutritionist & Certified Personal Trainer Expert Answer Try eating smaller meals and snacks! These might be easier to tolerate than a large meal. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 5 Helpful 8
  • Question What should I eat if I have no appetite? Katie Hake RDN, LD Katie Hake RDN, LD Registered Dietitian, Nutritionist & Certified Personal Trainer Katie Hake is a Registered Dietitian, Licensed Nutritionist, Fitness Professional and the Owner of Katie Hake Health & Fitness, LLC. She specializes in constructing sustainable life changes in health and fitness. Katie received a dual degree BS in Dietetics and Nutrition & Fitness and Health from Purdue University. Katie Hake RDN, LD Katie Hake RDN, LD Registered Dietitian, Nutritionist & Certified Personal Trainer Expert Answer Snack on foods that are both tasty and easy to digest. Sipping on an energy-dense smoothie or soup might be a good starting point. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 3 Helpful 11
  • Question Why would anyone want to eat more? Community Answer Community Answer Some people are underweight or looking to gain muscle mass. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 28 Helpful 178
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Tips

    • Traumatic injuries can cause nausea, leading to loss of appetite.[13]
    • If that's the case for you, try eating dry foods in the morning, avoiding hot foods and strong smelling foods, and eating meals slowly.
    • Avoiding foods that that cause gas, like onions and broccoli, can also help with nausea-related loss of appetite.
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

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References

  1. ↑ https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
  2. ↑ https://health.clevelandclinic.org/high-calorie-snack-ideas-for-weight-gain
  3. ↑ https://health.clevelandclinic.org/high-calorie-snack-ideas-for-weight-gain
  4. ↑ https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/healthy-ways-to-gain-weight/
  5. ↑ https://pubmed.ncbi.nlm.nih.gov/26653842/
  6. ↑ https://pubmed.ncbi.nlm.nih.gov/24898233/
  7. ↑ https://www.ucsfhealth.org/education/increasing-fiber-intake
  8. ↑ https://pubmed.ncbi.nlm.nih.gov/27317834/
  9. ↑ https://www.healthxchange.sg/food-nutrition/food-tips/drinking-water-right-time
More References (4)
  1. ↑ https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks
  2. ↑ https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
  3. ↑ https://drexel.edu/news/archive/2020/february/well-center-physical-activity-diet-lapse-protection
  4. ↑ https://my.clevelandclinic.org/health/symptoms/24228-loss-of-appetite

About This Article

Tara Coleman Co-authored by: Tara Coleman Clinical Nutritionist This article was co-authored by Tara Coleman and by wikiHow staff writer, Caroline Heiderscheit. Tara Coleman is a Clinical Nutritionist who has a private practice in San Diego, California. With over 15 years of experience, Tara specializes in sports nutrition, body confidence, and immune system health and offers personalized nutrition, corporate wellness, and online learning courses. She received a BS in Biology from James Madison University and spent six years in the pharmaceutical industry as an analytical chemist before founding her practice. Tara has been featured on NBC, CBS, Fox, ESPN, and Dr. Oz The Good Life as well as in Forbes, Cosmopolitan, Self, and Runner’s World. This article has been viewed 402,911 times. 33 votes - 77% Co-authors: 36 Updated: December 31, 2025 Views: 402,911 Categories: Eating Techniques

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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Article SummaryX

To eat more food to bulk up, drink protein shakes between meals to get extra calories. During mealtimes, make sure to eat plenty of protein so you're building muscle, and then supplement your meals with whole grains, fresh fruits, and healthy fats, such as peanut butter, nuts, and seeds. You can also drink 3 glasses of milk a day, either with or between meals, to add more muscle building fats to your diet. To learn how to eat breakfast to spark your metabolism and make you more hungry throughout the day, keep reading! Did this summary help you?YesNo

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Reader Success Stories

  • Robert T.

    Robert T.

    Mar 8, 2016

    "As a skinny guy, I always had a hard time putting on pounds. Using this guide's tips, I started eating more..." more
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Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Tara Coleman Co-authored by: Tara Coleman Clinical Nutritionist 33 votes - 77% Click a star to vote Co-authors: 36 Updated: December 31, 2025 Views: 402,911 Robert T.

Robert T.

Mar 8, 2016

"As a skinny guy, I always had a hard time putting on pounds. Using this guide's tips, I started eating more..." more Michelle Y.

Michelle Y.

Dec 7, 2016

"As someone losing their appetite from illness, I need to eat efficiently. The tips on picking naturally..." more Mary W.

Mary W.

Jul 28, 2016

"What I liked about the article was that it gave specific, easy tips I could actually do. Making breakfast..." more Jennifer B.

Jennifer B.

Oct 14, 2016

"I liked the tip on smoothies and shakes. Blending yogurt, milk, bananas, and protein powder lets me drink extra..." more Anonymous

Anonymous

Dec 8, 2016

"This article helps me with the nutrition of my food." Share yours! More success stories Hide success stories

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