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Upping your intake

Tips to boost your appetite and support a healthy weight

by rosanna lee

While the health impacts of being overweight or obese are well known, many people don’t realize that there are also risks to being underweight. Having a low weight increases the risk for malnutrition or vitamin deficiencies, impairs bone health, weakens immune function, prolongs hospital stays and exacerbates surgical complications. It may also cause fertility issues and affect growth and development. Those who are underweight may experience frequent fatigue, become sick or ill very often, have irregular or skipped periods, experience dry skin or even have hair thinning or loss.

There are many reasons for being underweight. It could stem from a naturally faster metabolism, or a medical condition like hyperthyroidism, which can speed up the body’s metabolism. Uncontrolled diabetes, cancer, inflammatory bowel disease (e.g., Crohn’s disease or ulcerative colitis), eating disorders, and depression or anxiety are other common causes. With these conditions, it is best to see a doctor for individualized medical management.

Medications may be reviewed as well. Some antibiotics, chemotherapy drugs and antidepressants are known to make it more difficult to gain and maintain weight.

A lack of appetite can also cause you to be underweight, which is a common concern among the elderly. Seniors are at an increased risk for malnutrition and involuntary weight loss. According to the U.S. Department of Health and Human Services, almost 50% of older Americans are malnourished.

Boosting your appetite

Finding ways to improve appetite and developing some of the following strategies to tackle these challenges can help you keep the weight on.

For example, in addition to taste, the visual appeal of food can also affect your decision to eat and how much. Think about presentation: Consider plating and colors (i.e., how foods contrast with each other and the plate).

Think about the aroma and flavor. Try new herbs, spices or sauces to create more aromatic dishes, while giving them some pizazz.

A comfortable atmosphere can help, so include music, conversation and welcome company at mealtime. Eating together reduces feelings of isolation and promotes food consumption and better nutritional intake, particularly among seniors.

Good planning is key to eating well. Keep pre-portioned entrées in the freezer (use batch cooking or ready-made meals from the freezer aisle) so you can still get your nutrition. Smaller high-calorie and protein-dense snacks (e.g., Greek yogurt with fruit and granola, cheese with crackers, eggs or nut butter with toast, hummus and vegetables) may also be a good idea if you are a small eater.

Expending energy via exercise may also help stimulate appetite, particularly exercises that support muscle mass. Include weight training in your routine to increase muscle stimulation and retention to support weight gain and maintenance.

If you are underweight due to a medical condition, it is best to speak to your doctor before starting a physical activity routine. Too much aerobic exercise may work against your weight gain goal.

Eat the right foods

Focus on protein and calories with each bite. Good protein foods include meat, fish, poultry, dairy products, eggs, legumes, nut products, seeds and tofu; whey- or soy-based protein powders and shakes can be consumed alone or added to meals and beverages.

Healthy fats from foods like avocados, fish (salmon, mackerel, herring, trout, sardines), seeds (flax, pumpkin, sunflower, sesame), nuts (almonds, walnuts, pecans, hazelnuts), beans (kidney, navy, soybeans) and olive oil are excellent for added caloric intake.

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