Our appetite and desire for food can fluctuate for many reasons (ex. activity, changes in weather, medications, illness, etc) making it hard to take in the nutrients we need. While this is normal and tolerable for a short period (ex a couple days from having a stomach bug), long term undernutrition can increase risk of negative health outcomes, such as:
- Dehydration
- Loss of lean mass (muscle)
- Deficiencies of macronutrients (protein, carbohydrate, fat) and micronutrients (iron, zinc, magnesium, potassium, etc)
When our appetite is low, we may need to shift our thinking around what we consider “healthy” or “balanced” in favor of making sure we are getting enough of what we need in general. For example, instead of a few larger meals throughout the day, having several smaller meals/snacks every couple of hours may be more tolerable. If we can’t tolerate the whole wheat, high fiber bread we used to because our stomach is upset, we may choose a fortified white bread for our turkey sandwich.
Tips and tricks
If eating less due to lack of hunger:
- Opt for smaller, more frequent meals or heavier snacks (think 200-300 calories) spread out throughout the day
- Find ways to add extra nutrition (calories, protein) the foods you are already able to tolerate
- Consume beverages away from meals
If related to gastrointestinal (GI) distress:
- Choose foods that are more easily digestible (ex. frozen/canned fruit/vegetables vs raw) and/or lower in fiber to decrease gastrointestinal irritation.
- Opt for cold foods vs hot to reduce potential triggers with smells
- Blended foods like soups and smoothies are great ways to increase both your nutrient and fluid intake to stay hydrated.
- Be mindful of triggers like foods higher in caffeine, fat, or lactose (dairy- fermented foods like yogurt are ok as tolerated ) as these may be more irritating when your stomach is upset.
Ways to add more calories:
- Opt for full fat versions of dairy foods you enjoy (ex yogurt, cottage cheese, milk, etc)
- Saute veggies in olive or avocado oil
- Add avocado to meals
- Adding nut butters or coconut to smoothies/bowls
Ways to add more protein:
- Swap regular chicken broth for low sodium bone broth (aim for 8-9g/cup, store brands may be more cost effective)
- Cook grains in low sodium bone broth
- Add PB2/PB Fit to smoothies or use as a dip/spread
- Blend cottage cheese into eggs or soups (ex tomato, potato, vegetable, etc)
- Use unflavored protein powder in smoothies, soups, oatmeal, etc
- Use a protein shake (ex Fairlife, Muscle milk) in place of milk for cereal
More Ideas for light bites:
- Rice cakes or rollup/wrap with peanut butter and banana or mashed/prior frozen fruits like berries
- Swap PB for a powdered peanut butter like PB2/PBFit to lower fat and increase protein as desired
- Grains cooked in bone broth (low sodium) for additional protein
- Blend frozen fruits into a sorbet- can add Greek yogurt or unflavored protein powder
- Greek yogurt topped with granola or fortified cereal
- Blend cottage cheese into tomato soup
- Baked potato topped with plain greek yogurt or cottage cheese as “sour cream”
- Chicken, tuna, or egg salad or peanut butter on crackers
- Toast with mashed avocado with nutritional yeast and/or hemp seed