Loss of Appetite: What to Do

As we age, it is true that older adults require fewer total calories than younger adults due to changes in metabolism and activity levels.

However, older adults also face unique challenges that may affect their nutritional status including:

• Decreased appetite, 
• Reduced nutrient absorption, 
• Medication side effects, and 
• Difficulty chewing or swallowing

Hence, skipping meals is not advisable for older adults as this may mean they will not meet their nutritional requirements.

Older adults should continue to focus on eating nutrient-dense foods at regular intervals.

HPB's My Healthy Plate is a good visual tool to ensure we include foods from all food groups in our diet – that is filling quarter of the plate with wholegrains, a quarter with protein, and half the plate with fruits and vegetables.

For older adults, ensuring adequate protein and calcium intake is particularly important as they are at higher risk of muscle and bone loss.

Here's a simplified chart you can refer to.

If someone experiences loss of appetite for an extended period, their body will not receive the energy and nutrients it requires for proper functioning.

To compensate, the body will begin using its own stores from fat and muscle tissue to obtain necessary nutrients.

Over time, this muscle depletion leads to sarcopenia (age-related muscle loss), which significantly increases frailty and the risk of falls — a serious concern for older adults.

A lack of adequate nutrition also impairs immune function, making seniors more susceptible to infections and slower wound healing.

Additionally, prolonged poor nutrition can lead to unintentional weight loss, decreased bone density, cognitive decline, and reduced quality of life.

Early intervention with appropriate nutritional strategies is crucial to prevent these serious health consequences.

There are several warning signs that indicate a person may not be getting adequate nutrition. The most obvious sign is unintentional weight loss.

While minor weight fluctuations are normal for most people, weight loss of more than 5% of your normal body weight over a 3-month period is considered significant and should warrant a visit to your doctor or healthcare team.

Other warning signs of malnutrition to watch for include:

• Clothes becoming noticeably looser, 
• Decreased energy levels or increased fatigue, 
• Frequent infections or slow wound healing, 
• Muscle weakness or difficulty with daily activities, and 
• Reduced interest in food or eating. 

It’s easy to accidentally fill up on water, leaving no room for actual food. Save your drinks for between meals rather than during them.

 Eating tip: While plain water is wonderful for general health, when your appetite is low, you want drinks that work harder for you. Consider drinking milk, Milo, or smoothies to sneak in some extra energy and nutrition.

Check out this video for practical tips to eat well, even when eating feels difficult. 

1. Go for small, frequent meals

Facing a huge plate of food can feel overwhelming when you aren't hungry.

Instead of forcing yourself to finish three big meals, aim for six to eight "mini meals" throughout the day.

 Eating tip: Focus on eating the protein and starchy foods on your plate first. Keep easy-to-eat snacks handy (like a steam bun, soya bean curd, or a cup of yoghurt) so you can grab a quick bite whenever you feel like it.

2. Make every bite count

When you can only manage a few mouthfuls, the goal is to pack as much energy into them as possible without making the portion bigger.

 Eating tip: It’s easier than it sounds! Stir a little sesame oil into your porridge for extra fragrance and calories or be generous when spreading peanut butter and jam on your bread.to help

3. Be smart with fluids

It’s easy to accidentally fill up on water, leaving no room for actual food. Save your drinks for between meals rather than during them.

 Eating tip: While plain water is wonderful for general health, when your appetite is low, you want drinks that work harder for you. Consider drinking milk, Milo, or smoothies to sneak in some extra energy and nutrition.

4. Set the mood for mealtime

Ambiance really does matter! Switch off the television and put away the phone.

Eating together with family or friends in a relaxed atmosphere can naturally help stimulate your appetite and it makes the meal feel less like a task and more like a moment to connect.

5. Consider nurtitional supplements

Sometimes, drinking is just easier than chewing. If you are struggling to eat enough food, liquid nutritional supplements can be a great option.

 Eating tip: Please have a chat with a dietitian first! They can help recommend the right type and amount to suit your specific needs, so you get the most benefit out of nutritional supplements.

Ref: F26

Related articles:

5 Easy Ways Seniors Can Stay Healthy

Nutrition Tips for Seniors

Protein: Why Seniors Need It and Top Food Sources

Preventing Falls in the Elderly: At Home and Outside

How to Beat Insomnia and Sleep Problems for Seniors