BY GEORGE NAVA TRUE II
What can I do to improve my appetite? – Name and address withheld on request.
While others want to lose weight, some want to gain weight and can’t seem to do so no matter how hard they try. But don’t worry. There are easy ways to do this without taking medicines. Here are some tips courtesy of Courtney Fose, a registered dietitian and certified nutrition support clinician at the University of Arkansas.
Avoid offending odors
Foods with strong odors don’t appeal to everyone, so avoid those that turn you off. If powerful smells make you sick, choose cold foods like sandwiches, cold cuts, or salads. To give life to bland or boring foods, add herbs or spices like cinnamon, basil, oregano, or thyme to whet your appetite.
Don’t forget to drink water
Drink enough liquids to keep yourself hydrated. Do this an hour before and an hour after meals to help with digestion. But don’t overdo it or drink too much water directly before or during a meal since this can ruin your appetite.
Don’t overload on fiber
The fiber in fruits, vegetables, and whole-grain foods, is good for the body, but it can be filling and stop you from eating more. To increase your appetite, reduce your intake of high fiber foods like brown rice, pasta, and whole wheat cereals.
Don’t skip breakfast
No matter how busy you are, make it a point to eat a healthy breakfast since it’s the most important meal of the day. This powers up your metabolism after a night of fasting and prepares you for the long day ahead. Breakfast is a good source of energy and keeps you active which, in turn, increases your appetite. But don’t start your day with sugar-laced meals. Go for whole-grain cereals, yogurt, and fresh fruits instead.
Eat a little a lot
While it’s normal to eat three meals a day, add more pounds by eating small, frequent meals throughout the day. This is good if you have a small appetite since regular meal times and large portions can be a challenge. Eating frequently will help you feel less bloated and allows you to consume more food than usual.
Eat what you like
Eating is easy if you consume your favorite foods. Plan your meals and buy the things you like so you can always look forward to mealtimes. If you are underweight, there’s no need to follow a healthy diet. Pick up your favorite treats like cake or pizza, but eat them in moderation.
Go for bigger plates
Eating from larger plates is a psychological trick that will make you eat more. This makes you believe that you’re eating a smaller portion of food and helps you eat better. Use your favorite plate or brightly colored plates to add color to meals.
Make eating a happy experience
Eating should be enjoyable and something to look forward to. Don’t bring problems to the table or reserve mealtimes for family debates, arguments, or fights. Cultivate a pleasant atmosphere while eating.to improve your appetite. Listen to music or watch your favorite TV show. When alone, invite a friend to eat with you or join a breakfast club. This will put you in the mood for eating.
Make snack time healthy
Eat healthy snacks, especially those that are high in healthy sugar and fats like bananas, avocados, and nuts. Put bowls of your favorite snacks around the house to make them accessible whenever you feel like eating. Tasty spreads like dips or cream cheese, popcorn, and pretzels are other good choices.
However, snacks shouldn’t replace meals but should be added to them. Avoid snacking too close to mealtimes, or you might spoil your appetite.
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National Press Club and Philippine Dental Association awardee George N. True II has written two bestsellers based on his popular column that has been running for almost 40 years. For questions about health, email georgenavatrue@yahoo.com./PN
