Nutrition tips for low appetite
- Schedule time to eat. Set a reminder for each meal and snack during the day. Having regular mealtimes helps stimulate your appetite. Try to eat every 2-3 hours.
- Eat nutrient rich/dense foods. Concentrate on foods that provide you with more calories per volume and a variety of nutrients. Make sure to have protein at each meal or snack: eggs, milk, yogurt, cheese, meat, poultry, fish, legumes, nuts/seeds & nut butter. Eat grains/starches, protein & added fats first, before fruit/veggies which contain more fiber and can cause you to feel full faster.
- Eat small meals more frequently. Have 5-6 smaller “meals” per day instead of 3 meals plus snacks. As your appetite increases, you can start increasing portions.
- Eat less fiber. Although it may feel unnatural, eating a lower-fiber diet can help prevent you from becoming full so fast until your normal appetite comes back.
- Use liquids. Drinking calories can be easier than chewing them when you are not hungry. Make smoothies that can act as a meal replacement or to make a meal/snack larger. Use milk, fruit juice, fruits, protein powder/yogurt, & oils/fats (avocado, nuts, seeds, etc.) to add calories.
- Limit beverages at meals. Unless you are using a smoothie as part of that meal/snack, drinking fluids prior to or during meals can affect your appetite and make you consume less. We want you to consume the calorie- and nutrient-dense foods first. Don’t fill up on water!