Tips for easy eating when you are unwell
eating when unwell
Tips for eating when unwell
When you are feeling unwell it is far more challenging to eat well. Having the energy or inclination to spend time preparing food can seem daunting. Many people find that they lose their normal appetite and enjoyment of food and eating can become a chore. Some people also feel less like eating if they are low in mood or concerned about their health.
All these factors can lead to the quality and quantity of your diet reducing. Sometimes this may mean marked changes in your weight. Yet for your body to recover it is really important that you are having a good nutritious intake and adequate amount of vitamins, minerals, protein and calories for example. Research shows how lacking in good nutrition can adversely affect our immune system, muscles and delay our recovery from illness.
Below are some tips to help you when your appetite is poor and you struggling to eat enough.
Have small frequent meals. Start with small portions as normal portion sizes may be off putting.
Have snacks handy and eat when you are hungry- even if these are at odd times
Make meals tempting- try variety so you don’t get bored
Keep meal preparation quick and easy. Is there anyone who can cook for you? Use frozen foods, batch cook so there are meals in the freezer. Using ready prepared meals is better than no meal.
If the smell of cooking makes you feel sick try cold foods or foods that can be reheated quickly.
Are you at risk of malnutrition?
If you are eating less, losing weight without intending to and have a poor appetite you could be at risk of malnutrition. Poor nutrition can also increase the risk of infections, add to fatigue and tiredness and make depression worse. If you have lost more than 5-10% of your body weight in the last 3- 6 months talk with your GP who may refer you to a dietitian for more tips and help.
This is a useful online tool if you are concerned if you may be malnourished. www.bapen.org.uk/screening-and-must/malnutrition-self-screening-tool
BAPEN (British Association of Parental and enteral nutrition) provide a fuller guide to making the most of your food. For more suggestions do read the BAPEN advice sheet. www.malnutritionselfscreening.org/pdfs/advice-sheet.pdf
How can I boost my diet if I can manage only small amounts of foods?
Have drinks separately from meal so they do not fill you up.
Have nourishing drinks in between meals such as all milk coffee, hot chocolate
Enrich you food with cream, cheese, skim milk powder
Try fortifying your milk with skim milk powder for extra protein with no extra volume.
If you are concerned about your eating patterns and/or weight do talk to your GP in the first instance. At Vitality360 we include nutrition and eating habits as part of our bespoke integrated approach to delivering rehabilitation programmes for those with chronic illness.
Written By Sue Luscombe Specialist Dietician at Vitality360