Eating well on a smaller appetite

When your appetite changes, one of the first things you might notice is how little you want to eat. Meals feel bigger than they used to. Snacks lose their pull. Some days, food doesn’t appeal much at all.

After years of battling hunger, that can feel like a relief. But it brings a new challenge: when you’re eating less, every mouthful needs to do more.

Put protein first

Protein helps you hold on to muscle while you lose weight, and it keeps you fuller for longer. When your appetite is small, it’s easy to fall short. Try to include some protein at every meal, and eat it first, so it doesn’t get left on the plate.

• Eggs
• Greek yoghurt, skyr or cottage cheese
• Chicken, turkey or fish
• Tofu
• Lentils, beans and chickpeas
• Milk, in porridge, a smoothie or a latte

Smaller, more often

Three large meals may feel like too much now. Four or five smaller ones spread through the day can be easier to manage. Use a smaller plate, eat slowly, and stop when you feel comfortably full rather than clearing the plate. It can take a little while for your body to register that it’s had enough.

Don’t skip meals altogether

When you’re not hungry, it’s tempting to skip meals. But going too long without eating makes it harder to get the protein, vitamins and minerals your body needs. On low-appetite days, aim for something small and nourishing at regular times: a yoghurt, a boiled egg, a glass of milk or a bowl of soup.

Keep things moving

Eating less can lead to constipation. To help:

• Include fibre: wholegrains, oats, fruit, vegetables, beans and lentils.
• Drink plenty through the day. The NHS recommends 6 to 8 glasses of fluid a day, and water is best.
• Stay active. Even a daily walk helps.

Go easy on rich and greasy food

Large, fatty or greasy meals can sit heavily or make you feel sick, particularly in the early weeks. Lighter meals, and stopping before you’re overfull, tend to be more comfortable. It’s worth cutting back on alcohol too: it adds calories without nourishment, and it can make nausea worse.

When to get in touch

Contact our team if you’re struggling to eat or drink, if sickness or diarrhoea doesn’t settle, or if anything worries you.

If you can’t keep fluids down, have severe or ongoing stomach pain, or feel very unwell, get urgent medical advice from NHS 111. In an emergency, call 999.

Make each meal count

A smaller appetite is an opportunity as much as a challenge. Put protein first, look after the basics, and let us know how you’re getting on. We’re here for the whole of your treatment, not only the start.