What to eat with a small appetite for maximizing nutrition

According to the National Health Service, eating little and often is a key strategy for adults experiencing a reduced desire for food. For those wondering what to eat with a small appetite, the solution lies in focusing on nutrient-dense, high-calorie foods that provide maximum energy without a large volume of food.

Quick Summary

This guide covers strategies for eating when food feels unappealing, focusing on high-calorie, nutrient-packed foods. Learn how to fortify meals, incorporate nourishing drinks and snacks, and make small portions count towards better health outcomes.

Key Points

• Eat little and often: Combat a small appetite with 3 small meals and 2–3 nourishing snacks throughout the day, rather than large, overwhelming meals.

• Prioritize nutrient-dense foods: Focus on high-calorie, protein-rich foods like nuts, seeds, and full-fat dairy to get the most nutrition from small portions.

• Fortify your meals: Add extra calories and protein by mixing ingredients like nut butters, grated cheese, or olive oil into your existing meals and snacks.

• Drink your calories: Use fortified milk, smoothies, or milkshakes as a less intimidating way to consume nutrients when solid food is difficult.

• Avoid low-calorie drinks before meals: To save room for nutrient-rich foods, have drinks between meals instead of right before them.

• Make meals appealing: Use garnishes and appealing presentation, or eat with others, to make mealtimes more enjoyable and stimulating.

Experiencing a reduced desire for food can make it difficult to get the necessary nutrients for your body to function properly. Whether due to illness, stress, or other factors, a low food intake can lead to fatigue, low mood, and even malnutrition. Fortunately, there are many strategies for making each bite count, focusing on high-energy, nutrient-dense foods that don't overwhelm a small appetite.

Making Small Meals More Nutritious

When a large meal feels overwhelming, focusing on smaller, more frequent meals and snacks is the most effective approach. Aim for three small meals and two to three snacks per day. The key is to make these small portions as nutrient-rich as possible. This involves what is known as 'fortifying' your food, or adding extra calories and protein to ordinary meals and snacks.

Ideas for Fortifying Food

• Add healthy fats: Use olive oil, butter, or nut butter when cooking. Add a tablespoon of olive oil to cooked vegetables or toss pasta with a rich pesto sauce.
• Incorporate protein: Boost the protein content of meals by adding grated cheese to scrambled eggs, mixing ground nuts into oatmeal, or stirring canned chicken into soups.
• Use full-fat dairy: Swap low-fat or reduced-fat dairy products for full-fat versions, like creamy Greek yogurt or thick, creamy milkshakes made with ice cream and fortified milk.
• Utilize supplements: Products like Benecalorie® or Beneprotein® can be used to add calories and protein to regular meals.

Choosing Nourishing Drinks

Sometimes, drinking your calories can feel less intimidating than eating them. If you're not hungry for solid foods, a nutrient-packed drink can be an excellent way to get energy and hydration. Avoid low-calorie beverages like diet soda or black coffee, which provide no nutritional value.

High-Calorie Drink Options

• Fortified milk: Mix whole milk with skim milk powder to create a high-calorie, high-protein drink that can be used in coffees, milkshakes, or poured over cereal.
• Smoothies: Blend together fruits, vegetables, full-fat yogurt, and a protein source like nut butter or protein powder for a delicious and easy-to-digest meal replacement.
• Malted milk drinks: Classic options like Horlicks or Ovaltine, made with full-fat milk, offer a soothing and calorically dense option.

Convenient, High-Energy Snacks

Snacks should be a priority for those with a small appetite, bridging the gaps between smaller meals. They should be easy to prepare and require minimal effort. The best snacks combine protein, healthy fats, and carbohydrates for sustained energy.

Savory Snack Ideas

• Toast with toppings: Serve crackers, toast, or crumpets with protein-rich toppings like pâté, hummus, cream cheese, or mashed avocado.
• Cheese and crackers: A classic combination that is quick, easy, and provides a good source of calcium and protein.
• Mini meals: Prepare mini quiches, sausage rolls, or a half sandwich with egg salad or tuna mayonnaise for a savory bite.

Sweet Snack Ideas

• Full-fat yogurt: Opt for full-fat yogurt or Greek yogurt, which is higher in protein. Add some honey, jam, or nuts for extra flavor and calories.
• Nuts and dried fruit: A handful of nuts and dried fruit is a perfect on-the-go snack, packed with energy in a small volume.
• Individual desserts: Enjoy single-serving desserts like a small bowl of rice pudding, custard, or a full-fat mousse.

Comparison of Meal Fortification Methods

Fortification Method	Example Meal	How it Adds Calories/Protein	Best for
Adding Dairy	Mashed Potatoes	Mix in fortified milk, grated cheese, or cream cheese.	Creamy, savory dishes.
Adding Fats	Cooked Vegetables	Toss with a drizzle of olive oil or melt butter over them.	Sides, salads, and vegetable dishes.
Adding Protein Sources	Soup or Stews	Stir in chopped meat, lentils, beans, or ground nuts.	Increasing the satiety of liquid meals.
Using Concentrates	Milkshakes	Add Benecalorie or Beneprotein to increase nutritional density.	Beverages and shakes.
Mixing Supplements	Greek Yogurt	Blend in a tablespoon of full-fat cream and skim milk powder.	Enhancing existing high-protein snacks.

Lifestyle Adjustments to Aid Appetite

Beyond what you eat, how you eat can also have a significant impact. Several simple lifestyle adjustments can help stimulate your appetite.

• Schedule mealtimes: Stick to a consistent eating schedule, even if you aren't feeling hungry. This helps regulate your body's hunger cues over time.
• Eat with company: Sharing a meal with friends or family can make the experience more enjoyable and may encourage you to eat more.
• Gentle exercise: A short walk or light exercise before a meal can help stimulate your appetite.
• Eat visually appealing food: Arrange your meals attractively and use garnishes to make the food look more appetizing. Consider using a larger plate to make the portion size appear less intimidating.

What to Avoid

Just as important as knowing what to eat is knowing what to avoid. If your appetite is low, steer clear of certain food habits that can make things worse.

• Don't fill up on low-calorie drinks: As mentioned, avoid drinking too many low-calorie fluids like water, tea, or diet sodas right before a meal. These can fill you up and leave little room for nutritious food.
• Limit high-fiber foods before meals: While fiber is essential, high-fiber foods can fill you up quickly. Focus on calorie-dense, low-volume options first.
• Say no to diet food: Avoid anything labeled 'diet,' 'sugar-free,' or 'low-fat.' These options have fewer calories and provide less energy, which is counterproductive when trying to maximize nutritional intake.

Conclusion

Addressing a small appetite requires a strategic approach focused on high-energy, nutrient-dense foods, consumed in smaller, more frequent intervals. By fortifying meals, embracing nourishing drinks, and incorporating convenient snacks, you can ensure your body receives the nutrition it needs, even when the desire for food is low. Making simple lifestyle adjustments, such as eating with company or exercising gently, can further aid in stimulating your appetite. Prioritizing enjoyable foods and avoiding calorie-poor options are also crucial steps toward improved well-being and maintaining energy levels. Consult a healthcare professional if you continue to experience appetite issues or unintended weight loss.

References

• Food first advice for adults with a small appetite - eclipse solutions
• Food first advice for adults with a small appetite - NHS Cornwall and Isles of Scilly
• 16 Ways to Increase Your Appetite - Healthline

Frequently Asked Questions

What kind of snacks are best for a small appetite?

The best snacks are high in protein and calories, like a handful of mixed nuts and dried fruit, full-fat Greek yogurt with honey, or cheese and crackers. Choose convenient options that are easy to eat on the go.

How can I add more calories to my meals without feeling stuffed?

You can fortify your meals with calorie-dense ingredients. Add extra olive oil or butter to cooked vegetables, stir grated cheese into soups, or mix in nut butter to porridge. These methods increase calories without significantly increasing the volume of food.

Are fortified milk drinks a good option?

Yes, fortified milk is an excellent option. By mixing full-fat milk with skim milk powder, you create a drink that is higher in both calories and protein. This can be used in coffee, cereal, or milkshakes to boost nutritional intake.

Should I avoid low-fat or diet foods if I have a small appetite?

Yes, it is best to avoid low-fat or diet foods. These products have fewer calories and are less energy-dense, which is counterproductive when trying to maximize your nutritional intake from small portions.

Can gentle exercise help with a small appetite?

Yes, engaging in gentle exercise like a short walk before meals can help stimulate your appetite and encourage you to eat more.

What's the best way to make a smoothie for a small appetite?

To create a nutrient-dense smoothie, blend high-calorie ingredients like full-fat yogurt, avocado, nut butter, and protein powder with fruits and vegetables. This provides maximum nutrition in a small, easy-to-consume volume.

Is it better to eat solid food or drink liquids if my appetite is low?

If you are feeling overwhelmed by solid food, drinking your calories through nutrient-rich smoothies, milkshakes, or fortified milk is often easier to tolerate and ensures you still get energy and hydration.