5 Strategies to Nourish your Body with a Low Appetite

Written by Lauren Jones, MS, RD, CSSD, CD, RYT

Shifting from a high-intensity training load and to a reduced training load can have a negative impact on your appetite. Not to mention going through so much change and uncertainty at once. Or perhaps you’re dealing with illness and don’t have much desire to eat. Decreased appetite is common under stress, decreased activity, and illness. Despite all this, it is still important to nourish your body for several reasons:

1. Keep blood sugars stable (ie even energy all day). 2. Fuel your brain for online classes/homework. 3. Support a robust immune system. 4. Fuel what workouts/exercise you can do. 5. Decrease muscle loss. 6. Improve Mood.

We’ve complied 5 strategies to help you nourish your body and mind during this uncertain time. Check it out and let us know what you think! Tried a recipe? Snap a pic, @ us, and we’ll give you a shout!

Stick to a schedule – aim for 5-6 mini meals throughout the day.

You’ve probably heard it before, but giving yourself a schedule will set you up for success!

Even with a low appetite, eating something - even something small - at set times will train your body to eat consistently and may even improve your appetite.

Sunday is a great day to plan your week. Aim for a meal or snack every 3-4 hours and include when you will study, when you’ll work out, and free time.

If you have questions on how to best set up a schedule for you or what to include in your meals/snacks, contact your team dietitian!

Notice when your appetite is best – use it to maximize nutrition!

Notice when your appetite is highest throughout the day – maybe it’s first thing in the morning or maybe it’s around lunch.

During peaks in your appetite, sneak in calories with your mini meals.

• Drink calories: low-fat milk, smoothie, protein shake, 100% fruit juice.

• Choose healthy fats: avocado/guac, nuts, seeds, nut butter, oil-based dressings.

• Add in toppings/extras: shredded cheese or dried fruit on a salad, mayo/pesto/extra cheese on a sandwich, extra oil when prepping veggies, etc.

Those small calories will add up and help you meet your total needs for the day.

Prep Food In Advance

When you have a low appetite, the thought of cooking can be daunting. Sometimes the difference between eating something or not is simply having it ready to go.

Prep a double, triple, or quadruple batch of food that you can store in your fridge or freezer to eat throughout the next week or the following. That way, when you have a low appetite and don’t feel like cooking, you have a meal ready to be microwaved.

Here are some good recipes to try:

• ​Cheap and Easy Freezer Burritos – pro tip: add rotisserie chicken slices for an added protein boost.

• Freezer Meal - Mexi Stuffed Peppers – pro tip: pair with a slice of Mexican cornbread for sustained energy and a spicy kick!

• 15 Easy Freezer Meals – make sure to make these athlete plate friendly! Side salads are always a good option.

Eat Whatever Sounds Good

If you have no appetite and something happens to sound good, eat it.

Total calories are most important for keeping your body running smoothly under stress, illness, and/or decreased activity. If you stick to your set schedule and eat whatever sounds good at those times, you will start to stimulate your appetite again. Once you see an increase in appetite, work with your dietitian to add back in more balanced meal/snack choices if they went awry.

Continue to Exercise!

If you are able to, continue to move your body in some way! It may not look like what it did when you were on-campus, but going for a walk with your family, running through the neighborhood, or doing body weight workouts at home can all stimulate appetite.

This will also help to decrease the amount of muscle mass you may lose during this time.