Increasing your appetite is not easy, especially if you find food unappealing or are struggling to gain weight; however, you can boost your hunger with revised eating habits as well as culinary, social and physical strategies. Here are eight great suggestions for kick-starting a healthy appetite.
Have smaller meals more often
If you find out that having smaller, frequent meals is more appealing than having three larger meals, go for it. Smaller meals may also be easier to prepare. Plan to eat small portions six or seven times per day, but choose nutrient-rich options such as natural peanut butter, dried fruits, nuts and homemade smoothies containing fresh fruit, yogurt and milk. The calories you consume through smaller meals add up, but you never get a feeling of being unpleasantly full.
If you find that you’re having trouble eating any food, you can use nutrition supplement drinks. Food is always the best option, but these drinks can be a good way to maintain nutrition.
Eat high-calorie food
If you can’t have all the calories you need, consider increasing the calorie load, but not the volume, of what you do eat. Cook oatmeal in whole milk instead of water; add dried milk powder and olive oil to casseroles and soups; choose hummus dip over salsa; snack on raisins and nuts rather than grapes; and drink 100 percent juice between meals instead of water.
Make your foods more appealing
If you’re not hungry because food isn’t appealing to you, try to find ways to switch your interest in food. We eat with our eyes, so make your plate as yummy and colorful as possible. You can combine foods of different colors, such as having broccoli or red pepper with pasta. Eating foods of various colors also assures that you’re getting all of the nutrients you need.
Trying a new recipe or a new type of food on a regular basis can help you more exciting in foods.
Choose your favorite foods
Eating more is easier when you eat your favorite foods. Prepare in advance your favorite foods so that you always have something to come in handy.
Have meal before liquids
You should enjoy your meal first and then have your drink. This can help avoid losing your appetite and giving you a false sense of fullness.
Add herbs and spices in your diet
Add spices, fresh herbs, onions, garlic and citrus juices to vegetables, meats and whole grains to enhance the flavor. You can also use natural remedies to improve your appetite.
Ginger has a strong flavoring action and a refresh taste. You could make some ginger tea by mixing half a teaspoon of ginger powder into a cup of boiling water. Then, strain it after ten minutes.
You can add the herbs like cilantro, peppermint, cinnamon, and black pepper in your foods and feel the changes in your appetite.
Eating alone can make you feel lonely and uninspired. Fight these natural feelings by looking for opportunities to eat with others like inviting friends over for meals, having meals with your family when possible, or joining a potluck group to give your meal time a feeling of community. Also, remember to avoid the controversial topics at your table.
Even doing little exercise can really help to stimulate your appetite. Your body tends to crave more energy from food after burning calories, so you are bound to feel hungry after exercising.
In case you are on regular medication for any health problems, the drugs you’re taking can be the host of the loss of appetite. Then, seek advices from your doctor to solve this problem. Moreover, a persistent lack of appetite can be the symptom of diseases, like cancer. Hence, if you find yourself suffering from chronic loss of appetite, it is important to consult a doctor.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: May 20, 2018 | Last Modified: May 20, 2018
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Active after 60: Expert nutrition and exercise tips. http://www.webmd.com/healthy-aging/nutrition-world-3/maintaining-appetite. Assessed January 6, 2017
How to increase your appetite. http://www.wikihow.com/Increase-Your-Appetite. Assessed January 6, 2017