Staying Nourished When Your Appetite Changes
Appetite often changes with age, illness or medications. These practical tips can help you get the nutrition you need when food does not appeal the way it used to.
The short version
- Changes in taste, smell, medications and activity can all affect appetite.
- Smaller, more frequent, nutrient-rich meals can help.
- Unplanned weight loss is worth discussing with your doctor.
In this guide
Many people notice that their appetite shifts as they get older. Food may not taste as good, portions that once seemed normal now feel too big, or meals simply hold less appeal. These changes are common, but getting enough nutrition remains important for energy, strength and recovery from illness.
Why appetite can change
- Taste and smell often become less sensitive with age, making food seem bland.
- Medications can affect appetite, taste or cause dry mouth.
- Dental problems or poorly fitting dentures can make chewing uncomfortable.
- Less physical activity can mean feeling less hungry.
- Eating alone can make meals less appealing.
- Health conditions and changes in mood can affect appetite.
Practical strategies
Eat smaller, more frequent meals. Five or six small meals or snacks may be easier than three large ones.
Make every bite count. Choose foods that provide a lot of nutrition in small amounts, such as eggs, yogurt, cheese, nut butters, beans, fish and avocado.
Add flavor. If food tastes bland, try herbs, spices, citrus, vinegar, garlic or onions. Avoid adding a lot of salt, especially if you have been told to limit sodium.
Vary textures and colors. A colorful plate with different textures can make food more appealing.
Drink between meals. Drinking large amounts with meals can make you feel full quickly. Try sipping fluids between meals instead, unless your doctor advises otherwise.
Try smoothies and soups. Liquids and soft foods can be easier to get down. Blend milk or yogurt with fruit and a spoonful of peanut butter, or enrich soups with beans or shredded chicken.
Eat your biggest meal when you are hungriest. For many people that is breakfast or lunch.
Keep easy options on hand. Ready-to-eat foods reduce the effort needed to eat when you are tired.
Simple ways to boost nutrition
- Stir powdered milk into oatmeal, mashed potatoes or soups.
- Add cheese to eggs, vegetables or pasta.
- Spread nut butter on toast, crackers or fruit.
- Use whole milk or plain yogurt in recipes, if your doctor agrees it is suitable for you.
- Add an egg to fried rice or soup.
Make meals more enjoyable
- Eat with others when possible. Invite a friend, join a community meal program or schedule video calls with family during meals.
- Set the table nicely and play music you enjoy.
- Get some fresh air or take a short walk before meals, which can help some people feel hungrier.
Address underlying issues
- See a dentist if chewing is painful or dentures do not fit well.
- Ask your pharmacist whether any of your medications could be affecting appetite or taste.
- Mention mood changes to your doctor. Feeling down can affect appetite, and support is available.
When to talk to your doctor
Contact your doctor if you are losing weight without trying, have difficulty swallowing, feel full after only a few bites, or notice a big change in appetite. Your doctor may refer you to a registered dietitian, who can create a plan that fits your needs. In some situations, your doctor may recommend nutrition drinks or other supplements.
For caregivers
If you are helping a loved one, offer favorite foods, keep snacks within easy reach and keep track of how much they eat over several days. Share any concerns with their doctor.
