Struggling with a low appetite? You're not alone. Whether it's due to stress, hormonal shifts, medication, illness, or even boredom with food, a poor appetite can affect your energy levels, mood, and overall health. The good news? There are simple, practical ways to give your appetite a gentle nudge in the right direction.
🍽️ 1. Make Mealtimes More Enjoyable
Eating should be something you look forward to—not a chore. Try:
Sharing meals with friends or family
Playing your favorite show, podcast, or music during meals
Sitting somewhere sunny or relaxing to help boost your mood and appetite
Mood matters. A pleasant mealtime atmosphere can encourage better eating.
🥑 2. Eat What You Love (With a Healthy Twist)
You're more likely to eat when you enjoy the food. Rotate your meals, experiment with flavors, and include your favorite ingredients. Want help staying on track? Ask your Health Navigator for a customized meal plan tailored to your preferences and needs.
⏰ 3. Stick to a Meal Schedule
Skipping meals can shrink your appetite even more. If large meals feel overwhelming:
Eat 5–6 smaller meals throughout the day instead of 3 big ones
Set meal reminders on your phone if you forget to eat
Start with small portions—you can always go back for more
🥤 4. Sip on Calories, Too
Can’t handle a full plate? No problem. Try nutrient-rich drinks like:
Smoothies with milk, fruit, oats, or nut butters
Protein shakes
Full-cream milk or fortified plant-based alternatives
Fresh juice (no added sugar)
Skip soda and other sugary drinks—they fill you up with empty calories.
🥕 5. Be Mindful of Too Much Fiber
While fiber is great for digestion, too much of it can make you feel full fast. If you’re trying to boost your appetite, ease up slightly on:
Raw veggies
Whole grains with high fiber content
Large salads
Balance is key: go for softer cooked vegetables or refined grains occasionally.
🏃♂️ 6. Move More to Eat More
Exercise stimulates hunger naturally. Just 20–30 minutes a day of activity like:
A brisk walk
Gentle yoga or stretching
Home workouts like sit-ups, planks, or skipping rope
This not only boosts your appetite but also lifts your mood and digestion.
Low appetite doesn’t have to mean poor nutrition. If your low appetite persists or is linked to a medical issue, always consult a healthcare professional for support.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here. |