To increase your appetite, you can try several practical strategies:
Dietary and Meal Habits
- Eat small, frequent meals: Instead of three large meals, have 5-6 smaller meals or snacks throughout the day. This can be less overwhelming and help increase overall intake
- Choose nutrient-rich, calorie-dense foods: Focus on foods high in protein, healthy fats, and whole grains rather than empty calories like candy or chips. For example, add cheese, nuts, or avocado to meals to boost calories and nutrients
- Add healthy fats and calorie boosters: Cook with butter, olive oil, or nut butters, and use whole milk instead of water in recipes to increase calorie content without increasing portion size too much
- Drink calories: Nutrient-rich smoothies, milkshakes, or nutritional supplement drinks can be easier to consume than solid food and less filling, helping increase calorie intake
- Limit fiber temporarily: Since fiber can promote fullness, reducing high-fiber foods may help you feel less full and eat more if your appetite is low, but this should only be short-term
Lifestyle and Behavioral Tips
- Make mealtime social and enjoyable: Eating with others or while watching TV can distract you from the effort of eating and help increase intake
- Schedule meals and snacks: Set reminders to eat regularly even if you don’t feel hungry, which helps maintain calorie intake
- Eat breakfast daily: Skipping breakfast can reduce appetite and calorie intake throughout the day
- Eat more of your favorite foods: Choosing foods you enjoy increases motivation to eat
- Avoid drinking large amounts of fluids before or during meals: This can reduce appetite and make you feel full too soon
- Try light exercise before meals: A short walk or light activity can stimulate hunger
Additional Tips
- Make food visually appealing: Use garnishes and colorful plating to stimulate appetite
- Keep healthy snacks accessible: Place nuts, dried fruits, or protein bars in frequently used areas to encourage snacking
- Get fresh air before meals: This can help stimulate appetite
If appetite loss persists or causes significant weight loss, consult a healthcare professional for evaluation and possible treatment
. These combined approaches can help improve appetite and ensure adequate nutrition.
