Eating with a Small Appetite

Have you got a small appetite?

Are you gradually losing weight?

Have you lost interest in eating?

If you answer YES to any of these questions, read on for ideas to help

The advice in this leaflet is for people who can't manage to eat as much as usual, due to illness or a small appetite.

It is important that your diet still contains enough energy (Calories), protein and other nutrients to keep you in good health and prevent weight loss. Weight loss or a poor food intake may lead to tiredness and lack of energy, which may make you more likely to suffer from infections such as colds, flu etc.

Missing an occasional meal does not usually do any harm. However, poor appetite leading to steady weight loss is something to take action about.

Here Are Some Helpful Hints

5 or 6 small meals

• If you only have a small appetite it may be better to have 5 or 6 small meals during the day rather than 2 or 3 larger ones
• Try not to drink a lot of fluid just before your meal as this may reduce your appetite

relax + enjoy don't rush

• Don't rush your meals. Take time to relax and enjoy them
• Strong smells or tastes may put you off your food and may need to be avoided
• Cakes, pastries, biscuits, chocolate and crisps provide extra energy BUT take care that they don't spoil your appetite for more nourishing foods

vary your diet add your favourites

• Add variety to your diet wherever possible, and try to include your favourite foods.
• Convenience foods which are quick to prepare might be useful for you to have. There is now a wide range of packet, ready meals.
• Alcohol can help to stimulate your appetite if taken in small amounts. Check with your Doctor that it's OK to drink first.

How to enrich your food

You may feel that you will not be able to eat larger amounts of food, and if this is the case it means that the food you are eating may need to be made more nutritious. This is done by "enriching" your food.

High calorie food get some energy

• Make sure you are not using diet, low calorie or low fat foods, as these won't give you as much energy as the ordinary versions.
• Sprinkle 2 -3 tablespoons of dried milk powder into a pint of full cream milk and whisk until the powder dissolves. This increases the calorie and protein content. Your "enriched" milk can be used for drinks and in cooking as normal.
• If you like sweet drinks, use sugar in tea and coffee, not sweeteners
• Use margarine or butter (not low fat spread)

up your energy with fats and sugars

• Make sure that what you drink has as much energy in as possible e.g. milky coffee instead of watery coffee, ordinary pop and fizzy drinks instead of "diet" types
• Fats and sugars are a good source of energy, so use them generously to increase the amount of calories you eat
• Sprinkle grated cheese onto soup, stew, mashed potato, beans, sauces, scrambled egg etc.

add to your meals and snacks

• Add sugar, glucose, honey or syrup to puddings, drinks and milk shakes.
• Add full fat plain yoghurt to casseroles, soup, mashed potato etc.
• Add margarine/butter and milk to mashed potato.
• Put a knob of margarine/butter onto vegetables.
• Add fruit yoghurt to puddings, milk shakes, breakfast cereals etc.

Are There Any Foods I Should Eat Every Day?

Try to have some protein at each of your meals. Protein foods are: meat, fish, eggs, cheese, milk, yoghurt, pulses, beans, nuts and seeds.

• Have some starchy food with your meals. Starchy foods are: bread or toast, potato, chips, chapatti, rice, pasta or crackers.
• Have some vegetables or salad, and some fruit (fresh or tinned) or fruit juice.

a pint of milk every day

• Aim to have one pint of full cream milk per day. Include in this all the milk you have in drinks, sauces, puddings etc.
• Try to prepare small complete meals with some protein food, some starchy food and some vegetables or fruit, with a drink to follow.

Should I Take A Vitamin Tablet Or Any Supplements?

Vitamin supplements alone will not help you to put weight on or improve your appetite. You can buy Build Up or Complan, which have energy and protein in, as well as vitamins.

These drinks could be used between meals, rather than replacing your normal meals.

What If I Am Still Having Problems, Despite Following This Advice?

If you are still worried about lack of appetite, loss of weight or poor weight gain, you should go and see your Doctor.