What to Eat When You Have No Appetite

I'm sick....again!

Man oh man, I feel like I am having Deja Vu! I was just sick a couple of weeks ago. Whether this is a flare-up of what I was dealing with or something new, I'm not sure, but I am thankfully on the mend and hopefully will be back on my feet soon. Unfortunately, something that has been worse this time has been a lack of appetite and nausea.

On the bright side, it's giving me more ideas for my blog post topics!

With my current state in mind, I wanted to give you some ideas on how to keep nourishing your body when you really don't have an appetite. Whether you're under the weather, stressed, or dealing with a lack of appetite for another reason, nourishing your body remains a priority. As a Registered Dietitian, I always recommend focusing on simple, easy-to-digest, nutrient-dense foods to help maintain your energy levels and support recovery.

1. Keep Hydrated - Start with water, herbal teas, or electrolyte-rich drinks lik

   
   
   
   

   e coconut water. If you're not in the mood for liquids, ice chips or water-rich fruits like watermelon and cucumber can be a good option.

2. Start Small, But Nutrient-Rich - Instead of forcing yourself to eat large meals, opt for smaller, more frequent portions of nutrient-packed foods. Foods like scrambled eggs, Greek yogurt, smoothies, or nut butter on whole-grain toast are easy to consume and provide a good balance of protein, healthy fats, and vitamins.

3. Focus on Soft and Bland Foods - If you're struggling with nausea or a sensitive stomach, choose foods that are gentle on your digestive system. Many of you may have heard of the BRAT diet before - this stands for Bananas, Rice, Applesauce, Toast. Bland, easy to digest foods for when you are feeling nauseated and are struggling to eat. Although this diet recommends avoiding many other foods including dairy, you can expand that list with whatever feels good for your body - mashed potatos, oatmeal, soup, or crackers! The idea is to choose foods that are simple, mild, and easy to digest.

4. Add Fruits or Veg - even if it is through sipping on some orange juice, getting those sources of micronutrients including the immune-supporting vitamin C, can be helpful. You could try having some fruit in a smoothie, munch on some apple slices for a snack or enjoy a chicken and vegetable soup.

5. Incorporate High-Energy Foods When Possible - When you are struggling to eat enough, choosing some foods that give you more calories per bite can be helpful. But for some, these foods may sit heavy and make nausea worse. However, if tolerated, try adding nut butter, avocado, butter, or higher-fat Greek yogurt.

6. Listen to Your Body - If you're really struggling to eat, focus on getting small amounts of food throughout the day and it's okay if you rely a little more heavily on popsicles or ice cream if that's the only thing you can tolerate. The key is consistency, even if it’s just a bite or two at a time. If your lack of appetite persists, reach out to a healthcare provider to rule out underlying conditions.

   
   

Remember, it’s okay to eat less when you’re not feeling well, but nourishing your body is essential for recovery and overall well-being.I hope I am feeling 100% again soon and wishing any other sickies out there the same.

If you are looking for something to do while you are sick in bed, encourage you to check out my website, learn a bit more about me, and book your FREE DISCOVERY CALL! I would love to meet you and find out how I can support you in your nutrition journey.

Thanks for reading :)

Talk soon!