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How to overcome a poor appetite

If you are recovering from illness, have just left hospital, or have simply lost your appetite, there may be days when you just don't feel like eating. The tips on this page may help you to eat more.

If you can, be active or go for a walk before meals.
Eat small meals or snacks every two to three hours.
Serve meals on smaller plates.
Chop your food into bite-sized portions to make eating easier.
Choose foods that you enjoy the taste and smell of.
Try foods you can quickly and easily digest. For example, eggs, crackers, soup, spaghetti, macaroni cheese, chicken in gravy and mashed vegetables. Also milk puddings and stewed or canned fruit.
Add herbs and spices to give your food more flavour.
If you can, eat with family, friends, or neighbours rather than by yourself.
Try eating while you watch TV or read, to take your mind off the food.
Ask your GP or practice nurse if your medications may be causing your appetite or taste problems.

Snacks

egg sandwich with lettuce and brown bread If you don't feel like eating a meal, choose a nutritious snack. Try some of these ideas:

sandwiches, rolls, bagels or pita bread with protein fillings like cheese, egg, cold meat, canned fish, hummus, or peanut butter
toast with your favourite spread, such as cheese and marmite, peanut butter, honey and banana
toast topped with baked beans, spaghetti, or creamed corn
crackers with toppings like cheese, hummus, paté, or meat paste
muffins, scones, pikelets or fruit loaf
fresh, stewed, or canned fruit served with custard, yoghurt, or ice cream
cheese slices or segments
yoghurt, dairy food, custard, or ice cream
plain or flavoured milk, with Milo or Ovaltine
milk made into a milkshake or fruit smoothie (see the recipes below)
breakfast cereal with milk or a cereal bar
soup with toast or a bread roll.

Fluids

Try to drink at least eight cups of fluid a day. Water, milk, juice, hot drinks, soup, custard, jelly and ice blocks all count as fluids. See Are you drinking enough?
Avoid drinking too many cups of low-calorie fluids like tea, coffee, and water. They will fill you up but provide no calories (energy) or nutritional value.
Drink between meals rather than just before or with meals.
If you really don't feel like eating, replace a meal or snack with a high-energy drink.

High-energy drinks

You can make these drinks in a blender or food processor. You can also use a shaker or stick blender if you want. Whisk or blend all the ingredients and drink straight away.

Oral nutrition supplements

Oral nutrition supplement drinks are rich in nutrients and calories. See Oral nutrition supplements.

Milkshake

200 ml dark-blue-top milk (whole milk)
1 scoop ice cream
3 tbsp skim milk powder
Flavour with 1 tbsp of Milo, Raro, Nesquik and so on, or 2 tbsp milkshake syrup, or half a cup fruit (soft, fresh, or canned)