Nutrition Diet: How to eat more calories with low appetite?

October 7, 2025 •

5 min read

An estimated 20% to 50% of hospitalized patients worldwide suffer from pre-admission malnutrition, often linked to poor appetite. Addressing this challenge requires strategic dietary changes and careful planning, focusing on how to eat more calories with low appetite through nutrient-rich and high-energy foods.

Quick Summary

This guide provides practical strategies for increasing daily calorie intake when you have a poor appetite. It details how to incorporate high-energy foods, utilize liquid nutrition, and fortify meals to maximize nutrients without overwhelming your system.

Key Points

Small, Frequent Meals: Instead of three large meals, eat 5-6 small meals and snacks every 2-3 hours to consume more calories without feeling overwhelmed.
Embrace Energy-Dense Foods: Prioritize foods rich in healthy fats, protein, and calories like nuts, avocados, and full-fat dairy to maximize intake in smaller portions.
Fortify Your Meals: Add extra calories to favorite dishes by mixing in butter, oils, cheese, or milk powder, a process known as food fortification.
Choose Liquid Calories: Utilize smoothies, milkshakes, and nutritious supplements to consume significant calories and nutrients when solid food is unappealing.
Time Your Drinks: Avoid drinking liquids with meals, as this can fill you up too quickly. Instead, drink between meals to maximize space for solid food.
Incorporate Light Exercise: Gentle physical activity, like a short walk before eating, can help stimulate your appetite and encourage better eating.

Understanding the Challenge of a Low Appetite

For many, gaining or maintaining weight is a challenge, particularly when a low appetite prevents consistent eating. This can be caused by a variety of factors, including certain medical conditions, medications, stress, or a reduced sense of taste and smell. A poor appetite can create a cycle where reduced intake leads to less energy, which further dampens the desire to eat. To break this cycle, the focus must shift from eating large, overwhelming meals to consuming smaller, more calorie-dense portions throughout the day.

Why a traditional diet doesn't work

For individuals with a poor appetite, the standard recommendation of three large meals a day can be counterproductive. The sheer volume of food can be intimidating and lead to feeling full prematurely, resulting in an even lower overall calorie intake. The goal is to make every bite count, choosing foods that pack the most nutritional and caloric punch in a small volume.

Strategic Eating: The Small and Frequent Approach

Instead of large meals, the most effective strategy is to eat small, frequent meals and snacks throughout the day. Aim for 5 to 6 small portions every 2 to 3 hours, or even more often if your appetite allows. This approach is less overwhelming and provides a continuous supply of energy to your body. You can also take advantage of times when your appetite is strongest, often earlier in the day, to consume larger, more nutrient-dense portions.

Eat by the clock: Don't wait until you feel hungry to eat, as the sensation may never arrive. Set reminders to eat a small meal or snack every couple of hours.
Prioritize meals: Schedule your larger meals for times when you are most likely to eat well. For many, this is breakfast.
Focus on favorites: Eating foods you enjoy can help stimulate your interest in eating more.

Maximizing Calories with Nutrient-Dense Foods

The key to increasing your calorie intake with a low appetite is to choose energy-dense foods. These foods contain a high number of calories in a small volume, allowing you to consume more energy without feeling overly full. Opt for full-fat dairy, healthy fats, and high-protein foods instead of low-fat or diet options.

Here are some examples of energy-dense foods to incorporate:

High-fat dairy: Whole milk, full-fat Greek yogurt, and cheese are excellent sources of calories and protein.
Nuts and seeds: Almonds, walnuts, and chia seeds can be added to snacks or meals for a quick calorie boost.
Nut and seed butters: Peanut butter, almond butter, and tahini are great for spreading on toast or mixing into smoothies.
Avocados: Rich in healthy monounsaturated fats, avocados are versatile additions to sandwiches, salads, and smoothies.
Dried fruits: Raisins, dates, and apricots are easy to snack on and provide concentrated calories.

Fortifying Your Favorite Dishes

Fortification is a simple and effective technique to add extra calories and nutrients to foods you already eat. This involves mixing high-calorie ingredients into existing meals without significantly changing the volume or flavor profile.

Add butter, margarine, or oils: Mix a generous amount of butter into mashed potatoes, pasta, or hot cereals. Drizzle olive oil over cooked vegetables or soups.
Use milk powder: Whisking dried milk powder into whole milk or using it in sauces and puddings significantly increases the protein and calorie content.
Grate cheese: Sprinkle cheese over scrambled eggs, baked potatoes, soups, or steamed vegetables.
Stir in sauces and dressings: Use generous amounts of mayonnaise, creamy salad dressings, or pesto to boost calorie intake.

The Power of Liquid Calories

When solid foods are unappealing, liquid calories can be a lifesaver. Beverages can provide a significant amount of energy and nutrients without the feeling of fullness that accompanies solid food. It's best to drink fluids between meals rather than with them, as liquids can fill the stomach prematurely.

High-calorie smoothies: Blend fruits, vegetables, full-fat yogurt, and nut butter for a nutritious, calorie-dense drink.
Fortified milkshakes: Use fortified milk, ice cream, and protein powder to make a thick shake.
Nutritional supplements: Products like Boost or Ensure can be helpful to ensure you are getting enough calories and protein when food is not an option.
Soups: Cream-based soups or pureed vegetable soups, enriched with cream or cheese, can be a nourishing liquid meal.

Lifestyle Adjustments to Stimulate Appetite

Beyond food choices, certain lifestyle changes can help naturally increase your appetite.

Gentle exercise: Light physical activity, such as a short walk before a meal, can stimulate hunger.
Create a pleasant environment: Eating in a relaxed, pleasant setting with family or friends can make mealtimes more enjoyable.
Prepare food in advance: Keep ready-to-eat, high-calorie snacks on hand to grab when the urge to eat strikes.
Manage stress: High-stress levels can suppress appetite. Find healthy ways to manage stress, such as light exercise, mindfulness, or talking to a professional.

Comparison of Calorie-Boosting Techniques


Method	Description	Pros	Cons
Fortifying Meals	Adding extra calorie-dense ingredients like butter, oil, or milk powder to existing dishes.	Maximizes intake with familiar foods, easy to implement.	May increase saturated fat if not balanced with healthy fats.
High-Calorie Snacks	Eating small, frequent, high-energy snacks like nuts, dried fruit, and full-fat yogurt.	Sustains energy levels, less intimidating than large meals.	Requires planning and keeping suitable snacks on hand.
Liquid Calories	Consuming nutrient-rich beverages like smoothies and milkshakes.	Easy to consume and digest, provides quick energy.	Can fill you up prematurely if consumed too close to meals.
Nutritional Supplements	Using commercial products like Ensure or Boost for added calories and protein.	Convenient, pre-measured, and reliable for nutritional content.	Can be expensive, some find the taste unappealing.

Conclusion

Increasing calorie intake with a low appetite is a manageable process that requires a shift in approach. By focusing on eating small, frequent, and nutrient-dense meals and snacks, individuals can effectively boost their energy without overwhelming their digestive system. Strategic use of liquid calories and meal fortification also provides powerful tools for maximizing nutrition in every bite. Remember, listening to your body and consulting with a healthcare provider or dietitian is always the best path to achieving your nutritional goals safely and healthily. An improved diet supports a stronger body and a better quality of life, even with a reduced desire for food. For further reading and specific recipes, you can visit resources like the National Cancer Institute's guide on adding calories.

Frequently Asked Questions

The best way is to fortify your food with calorie-dense additions. Stirring butter or oil into pasta, mashing cheese into potatoes, or adding full-fat dairy to sauces can significantly increase calories without a large increase in volume.

Liquid calories are easier to consume when you lack an appetite. Smoothies, milkshakes, and nutritional shakes can provide concentrated energy and nutrients, and they can be consumed gradually throughout the day without overwhelming your stomach.

Good high-calorie snacks include nuts and seeds, dried fruit, full-fat Greek yogurt, cheese with crackers, and toast with nut butter. These options are easy to eat and require minimal preparation.

Yes, it is often recommended to drink fluids between meals rather than with them. Drinking with a meal can fill your stomach, making it harder to finish your food and get enough calories.

Gentle, regular exercise, such as a 20-minute walk before a meal, can help stimulate your appetite naturally. Consult your doctor before beginning a new exercise routine.

High-protein foods include meat, fish, eggs, full-fat dairy products, and legumes. Adding these to your diet helps build and maintain muscle mass, which is important for healthy weight gain.

While the focus is on increasing calories, it's best to prioritize nutrient-dense foods to ensure healthy weight gain. Some energy-dense foods that are typically seen as 'unhealthy,' like full-fat products, are fine, but relying solely on sugary, processed foods should be avoided for balanced nutrition.