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Do you have a small appetite?

Appetite and health

Having a good appetite can help your body get the energy and nutrients it needs to support your health and recovery.

As you get older or become unwell, your appetite can disappear.

This page offers tips to help you eat better.

Some of the information may be different to typical ‘healthy eating’. However, when you are ill, healthy eating may not provide enough energy and protein to aid your recovery.

Once you are well or a healthy weight you can return to healthy eating.

Possible side effects of having a small appetite

  • Higher risk of infection.
  • Higher risk of falls.
  • Lower mood.
  • Lower energy levels.
  • Loss of muscle and reduced strength. Nutrient deficiencies.
  • Hospital treatment may be less effective.
  • More hospital admissions and longer hospital stays.

Tips for eating better with better with a small appetite

  • Eat ‘little and often’.
  • Have 2-3 small snacks or milky drinks in between meals.
  • Try not to skip meals. Skipping meals often can reduce your appetite.
  • Choose full fat/full sugar versions of food/drink rather than the ‘diet’ alternatives.
  • Try to eat more on the days and times you feel well.
  • Aim to have 1 pint of milk a day. This can be in tea, coffee or milkshakes.
  • If following a plant-based diet, try and include alternative milky drinks and puddings (e.g. soya, oat milks etc.).
  • Have a pudding after meals.
  • Eat in a peaceful environment. Consider watching TV, listening to music, or eating with friends and family.
  • If cooking/shopping is too much, consider meals on wheels e.g. Wiltshire Farm Foods, Oakhouse or Cook.
  • If you have access to the internet you may also find home delivery helpful. Age UK and Red Cross can help with shopping.

Which foods should I eat?

Foods high in energy and protein are important for recovery and can help your body fight infection.

High protein foods include:

  • meat, fish, poultry
  • cheese, milk, eggs
  • tofu, beans, lentils
  • yoghurt, cream, and milky puddings
  • nuts and seeds
  • milky drinks like hot chocolate and Ovaltine
  • protein drinks like UFIT and Arla
  • If on a plant-based diet - dairy free milks and puddings

Choose full-fat versions of these foods whilst you are unwell.

Snack ideas

Aim for 2-3 snacks every day.

Savoury

  • “Cream of” soups – try half to one tin with croutons. Handful of Bombay mix or nuts.
  • Matchbox size portion of cheese and crackers. A packet of crisps.
  • A slice of quiche.
  • 3 cocktail sausages. 2 mini sausage rolls. 1 small pork pie.
  • A slice of toast with butter.
  • A crumpet or bagel with butter.

Sweet

  • A slice toast with butter and jam/marmite/peanut butter/ chocolate spread.
  • A scone with jam and cream. Rice pudding.
  • A cereal bar. A tea cake.
  • A slice malt loaf.
  • Individual puddings e.g. trifle, custard, cheesecake, sponge cakes, crumble or mousse.
  • A bar of chocolate.
  • A full-fat yoghurt.
  • A handful of dried fruit.
  • Ice cream.

Nourishing drinks

If you struggle to have extra snacks try to have 1-2 nourishing drinks instead.

Aim to have 1 pint of milk a day. Use in cereal, tea, coffee and other nourishing drinks listed below:

  • Full-fat/blue- top/ whole cream milk
  • Milkshakes.
  • Hot chocolate. Malted drinks.
  • Milky coffee and tea. Smoothies.
  • Sugary fizzy drinks like lucozade, cola.
  • Fruit juice.
  • Soya drinks such as Provamel, Alpro Soya.

Fortifying foods

This can be helpful to make foods more nourishing, without having to eat larger portions.

  • Whisk 4 heaped tablespoons of milk powder (e.g. Marvel, or supermarket own brand) into 1-pint full fat milk.
  • Use this fortified milk in cereal, porridge, milky drinks, tea/coffee, puddings, soups and sauces.

Fortified mashed potato

  • Add 1 heaped tablespoon of butter and 1 tablespoon of cheese to mashed potato.
  • Make mashed potatoes with fortified milk.

Fortified yoghurt/custard/milk pudding

  • Add 1 heaped tablespoon of milk powder to one serving of yoghurt/custard/milk pudding.
  • Add toppings such as jam, syrup, honey, seeds, nuts or fruit.

Fortified sandwiches

  • Use spreads (e.g. butter/margarine) generously.
  • Use lots of mayonnaise, coleslaw or salad cream.
  • Choose nutritious fillings such as peanut butter, egg mayonnaise, ham, tuna or cheese.

Fortified soups

  • Add cream, fortified milk, evaporated milk, creme fraiche, cheese or cooked meat.
  • Serve with croutons or bread.
  • Choose creamy soups e.g. cream of tomato.
  • If using cuppa soups, make with fortified milk.

Fortified sauces

  • Use fortified milk to make white, cheese or packet sauces.
  • Add meat juice to gravy.
  • Add grated cheese, cream, oil or 1 teaspoon milk powder to one serving of tomato-based sauces. 

Fortified vegetables and salad

  • Try frying or roasting vegetables instead of boiling/ steaming.
  • Add butter or grated cheese to vegetables.
  • Have cheesy or creamy sauces with vegetables.
  • Add cheese, nuts, eggs, beans, tofu or lentils to salads.
  • Use generous helpings of oil/creamy dressing and croutons/potatoes.

What about diabetes?

If you have diabetes and a poor appetite, you may need to focus on eating enough energy and protein while you are unwell.

Once your appetite improves, you can gradually return to your usual healthy eating pattern.

Meal ideas

Breakfast

  • Creamy scrambled egg with buttered toast.
  • Porridge/cereals with honey/sugar.
  • Crumpets with butter and jam.
  • Muesli with whole cream milk and natural yoghurt.

Lunch/lighter meals

  • Beans on buttered toast with grated cheese topping.
  • A buttered jacket potato with tuna mayonnaise filling.
  • Ham or cheese omelette, chips and salad with mayonnaise.
  • A creamy soup with added grated cheese and croutons.

Main meals

  • Shepherd’s pie with grated cheese topping and vegetables with added margarine or butter.
  • Chicken curry or dahl with rice or chapatti spread with oil, butter or margarine.
  • Cauliflower cheese made with fortified milk with grated cheese topping.
  • Fish in cheese sauce with creamed potatoes and vegetables with added margarine or butter.           

Puddings

  • Milk pudding e.g. rice/tapioca/semolina n Baked egg custard.
  • Crumble with ice cream. Trifle with cream.
  • Jelly made with fortified milk.

Nutritional supplements

Some people may be prescribed nutritional supplements from their doctor or dietitian.

Supplements are drinks that are high in energy and protein and can be helpful for some people whilst unwell. They are available on prescription. Your doctor or dietitian will discuss these with you if they think you may need them.

You can buy other supplements such as Complan or Meritene from local chemists. You may find these helpful if you cannot make nourishing drinks at home.

Where now?

For further information you may find the following resources useful.

Date published: 28 July 2026 Review due: 31 July 2029 PI number: BFT002833

Do you have a small appetite?