Eating with a reduced appetite: practical nutritionist-approved tips

“Appetite may also decrease when the immune system is under stress, such as during a cold or infection. Certain medications or health conditions may also contribute to appetite loss. Plus, digestive issues, low mood, anxiety, hormonal changes and ongoing pain or fatigue can all impact hunger signals too.” As people naturally become less active and lose muscle, they need fewer calories and so their appetite may decrease. But a noticeable reduction in appetite shouldn’t automatically be assumed to be part of ageing. It may increase the risk of malnutrition, muscle loss and frailty and should be discussed with a healthcare professional if it persists.¹

“One helpful strategy is to focus on nutrient-dense foods that provide more energy in smaller portions,” says Madalena. “Healthy fats are especially useful because they’re calorie-dense, meaning you can get more calories without needing to eat large volumes of food. Examples include nut butters or avocado with a small piece of toast, and olive oil drizzled over salads, hummus or warm bread.”

“Protein is also important to help maintain muscle mass and overall strength, particularly if appetite has been low for a longer period. Good options include eggs, yoghurt, milk, chicken, fish, tofu, beans and protein powders. Oily fish such as salmon are a great choice since they provide both healthy fats and protein.”

“It might also be helpful to eat smaller meals and snacks more regularly than to force large meals,” says Madalena. Try to have something every two to three hours, whether that’s a light snack, a small meal or a nutritious drink like a small smoothie. This might help you keep up a steady intake of energy while keeping portion sizes less daunting.

“Smoothies and yoghurt bowls might be easier to eat due to their texture,” says Madalena. But choose any texture that takes your fancy: that could be finding something light and crispy to snack on through the day or food that’s soft and easy to chew.

Your appetite may be lower if you’re moving less than usual since you’re expending less energy. If possible, try getting some fresh air and gentle movement – even just a stroll – before mealtimes to help build up an appetite.

It’s important to stay hydrated but liquids can fill you up. If possible, drink after or between meals rather than during or directly before. This way, you may be less likely to fill up on drinks and may have more of an appetite to eat.

If you can tolerate a certain food, consider stocking up a few portions so that it’s ready when you need it.

Nutritionally complete food – shakes made to provide your daily intake of nutrients – can be helpful for sipping or to grab on the go and will help provide nutritional support while you try to get your appetite back on track. “Many people find drinking calories easier than eating full meals, so these products can act as a useful support. In most situations, they’re best used as a supplement alongside meals and snacks rather than as a complete replacement for food unless otherwise advised by a healthcare professional,” Madalena says.

Loss of appetite can sometimes be associated with depression and other mental health conditions, particularly if it occurs alongside persistent low mood, loss of interest in usual activities or social withdrawal. You might also find that you’re simply not thinking about eating if you have other things on your mind or that it’s difficult to stick to your usual eating patterns.

Before you go, learn why your body loves protein or make a batch of our grab-and-go matcha cherry energy balls...