If you are lactose intolerant you may have a hard time gaining weight, especially in children or fussy eaters. Knowing how to add healthy calories and nutrients to your diet can help you gain weight quickly and safely.
Steps
Method 1 of 3: Consume Dairy Substitutes
Dairy products can offer you healthy fats and sources of calories. If you are lactose intolerant, you can take lactose-free foods that ensure the right amount of fat and calories. In many cases, lactose substitutes can be healthy options with comparable calories that, when consumed as part of a balanced diet, can help provide the nutrients needed for weight gain.
Step 1. Drink lactose-free milk
Coconut milk, soy milk and almond milk instead of cow's milk may have a higher fat and calorie content than a classic milk helping you to gain weight faster than classic high-fat dairy products.
Step 2. Buy lactose-free desserts or cheeses
Frozen yogurts, sorbets, cakes, cheese substitutes and other high-calorie lactose-free products allow you to enjoy calorie-dense desserts without the discomfort associated with lactose intake.
Step 3. Use cooking oil or lactose-free butter substitutes
Preparing vegetables and other foods with oil or butter-flavored spreads by spreading them on toast and using them in baked desserts can add high-calorie fats that can help you gain weight quickly.
Method 2 of 3: Eat High Calorie Foods
Many healthy, nutritious, and high-calorie foods are lactose-free and therefore useful for gaining weight. By consuming a variety of healthful, high-calorie foods, you can gain weight quickly and safely. To gain weight, you need to consume more calories each day than you burn with exercise or your usual daily activities, so make sure you eat high-calorie and nutritional foods with every meal or snack.
Step 1. Get protein with every meal
Sources of protein such as meat, poultry, fish, beans, and hazelnuts provide healthful sources of calories and fat that can help build muscle and gain weight.
Step 2. Add fruits and vegetables to every recipe or snack
Fruits and vegetables provide healthy carbohydrates, proteins and calories that can be consumed in large quantities. Although they are not the highest calorie foods you can take, they ensure the intake of essential nutrients for the proper functioning of our body. They contain essential vitamins and minerals that can be added to practically any meal to ensure an increase in calories.
- In the morning, make a smoothie with strawberries, bananas, orange juice and lactose-free frozen yogurt.
- Combine snacks consisting of whole-grain crackers and nuts for a tasty, high-calorie, nutritional break.
Step 3. Eat plenty of complex carbohydrates
Healthy complex grains and carbohydrates are high in calories and contain important nutrients that help you gain weight.
- Eat raisin-enriched cereals, honey or oatmeal garnished with almonds and berries for breakfast.
- Eat tomato and vegetable pasta for lunch topped with extra virgin olive oil or lactose-free butter.
Method 3 of 3: Use Healthy Lactose-Free Condiments
Toppings can add hundreds of calories to your diet with little effort. Sauces, spreads, and dressings are easy ways to boost your daily fat and calorie intake by dispensing with lactose-based products.
Step 1. Add lactose-free cream to tea or coffee
Mixing lactose-free high-calorie cream or other flavorings into your breakfast drinks can help you add calories to gain weight.
Step 2. Use spreads and lactose-free mayonnaise to fill your sandwiches
Condiments like mayonnaise, mustard, and jelly are often high in calorie and nutritional content. They are usually high in non-beneficial sugars and fats, so don't use them as the main source of your daily calories.
Peanut butter and similar are among the best known lactose-free spreads that can also be used as a sauce to accompany vegetables or a dressing for breakfast. Hazelnut butter is high in fat and calories but also contains important nutrients ensuring you gain weight healthily on a lactose-free diet
Step 3. Add seasonings and sauces to each dish
Hot sauce, barbecue sauce, salad dressing, honey, and ketchup can add flavor to dishes like roast potatoes, cold pasta, burgers, stir-fry, and lactose-free side dishes. Mix these toppings to at least one dish for each meal to add appetizing calories that will help you gain weight.
Advice
- Eat larger portions. If you are underweight and lactose intolerant, simply increasing your portions of lactose-free foods can help you increase your calorie intake to gain weight in a short time.
- Eat more frequently to add calories to your daily intake without much effort. Eat snacks, such as granola bars or ready-to-use bags of vegetables, by eating healthy, ready-to-use snacks throughout the day.
- Dairy products are not essential for a healthy diet. If your child is lactose intolerant and you are concerned about their health, consult a dietician. The dietician will draw up a balanced diet for your child, enriched with all the necessary nutrients, including calcium.
