Simple Tips to Increase Your Appetite

Maybe you experience a decrease in appetite and dietary intake. It can be because of medical problems, difficulty chewing or swallowing, change in mood, zinc deficiency, and taste changes. A decrease in appetite and inadequate nutrient intake can lead to weight and muscle loss.
It is essential to consume sufficient calories, micronutrients, and macronutrients, to help maintain energy and prevent muscle loss. The proper amount of calories and protein help your body be healthy, fight infection, maintain muscle mass, and help prevent aging. If you are underweight, the goal for weight gain is 0.5-1 kilogram gain weight per week. Gaining weight can usually be accomplished by eating about 400-500 more calories per day than you usually eat. If your dietitian has told you that weight gain is appropriate or you need to gain weight, here are simple tips for you to increase your appetite and achieve a healthy weight.

• Try different seasonings to increase your preference for foods and your appetite.
• The temperature of the foods you consume should not be too hot or cold.
• If you have problems eating meats, add chopped meat to casseroles or salads or try eating meats in a sandwich or minced meat.
• Cook with herbs, spices, and sauces that you like to increase your appetite.
• If foods taste metallic, try eating with plastic or glass silverware instead of metal silverware.
• Play soft music or watch TV or something like that while eating.
• Eat foods in a calm situation.
• Eat your calorie-dense foods like meats and starches before eating lower-calorie foods like vegetables.
• Eat small and frequent meals and snacks every 2-3 hours.
• Drink fluids one hour before or after meals (not with meals or less than 1 hour before meals).
• Eat dry foods like toast or crackers in the morning to prevent nausea.
• Sit up for about 30 minutes after eating your meals.
•  If you are sensitive to the smell of foods, avoid foods with significant smells/odors.
• Avoid taking medications with an empty stomach unless notified by your doctor or pharmacist.
• Avoid gas-forming foods like onions, cabbage, broccoli, chickpeas, or dried beans.
• Drink cold liquids like water, natural fruit juice, light tea, or sports drinks throughout the day.
• Eat slowly and calmly.

• Start by eating three main meals and 2-3 snacks per day in your gain-weight diet.
• Set the alarm or reminder to remind you to eat to gain weight if you are not experiencing routine hunger.
• Try to include more nutrient dense foods in your weight gain diet, such as nuts and nut butter, dried fruits, cheese, granola bars, energy bars, protein bars, avocados, olives, etc.
• Try nutrition supplements like Whey protein, Gain Up, Ensure Plus, Boost Plus, Gainer, or milkshakes.
• Make sure to eat enough protein with each meal. Foods high in protein include eggs, milk, yogurt, cheese, meat, poultry, fish, legumes, nuts, and nut butter.
• Add mayonnaise, cream, or cheese sauces to meats, vegetables, or salads to gain weight.
• Add healthy oils like olives oil or butter to cooked vegetables, grains, or protein.
• Use whole milk instead of water or skimmed milk.

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