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Loss of Appetite Causes, Symptoms, and Solutions

In general, diet and lifestyle changes are preferred over prescription appetite stimulants because the latter don’t help very much and have side effects. Forcing food on yourself isn’t a good move, either, because it can make you queasy, Hickson says. Instead, try the following strategies to help you improve your appetite and stay healthy.

Switch to mini-meals. Can’t manage a full meal? “Start with a smaller portion size of everything you would normally eat, or have a goal of eating half of everything on your plate,” says Jen Bruning, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Or try having three smaller meals plus three snacks, Hickson says.

Prioritize protein. It’s important for building and preserving muscle. It also helps fight infection and maintain skin elasticity, so “get some protein on the plate with every meal,” Bruning says. And to make sure you get it in, eat it first in case you get too full before you finish your meal. Eggs, cottage cheese, yogurt, fish, tofu, chicken and other lean meats, legumes, and nut butters (almond, peanut, cashew) are all good sources. If you have trouble getting enough protein from food alone, having a protein drink (like Ensure) or adding a scoop of protein powder to smoothies might be appropriate.

Pair fruits and veggies with a dip. Any kind of produce makes a nutrient-rich snack. But they’re low in calories and quite filling. To get more of the vitamins, minerals, and calories you need, serve fruits and vegetables with nutritious higher-calorie dips, such as nut butters, full-fat yogurt, hummus, or guacamole.

Drink water between—not with—meals. You need to stay hydrated, but water can take up room in your stomach. As a result, you may leave too much food on your plate.

Indulge in full-fat foods. Fat is the most concentrated source of calories, and older adults—especially those over 75—can afford to carry a bit more weight, Hickson says. So it’s okay to have full-fat milk, cheese, and yogurt, and butter on your toast.

Use herbs and spices liberally. They add flavor to food, and the aroma as they cook can be an appetite stimulant.

Eat with others when you can. Research shows that you might eat less if you eat alone and that having company might increase your intake.


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