I’m not really an “I got too busy and forgot to eat all day” type of person.

Nor am I an “It’s too hot I don’t have an appetite” person.

I’m more of a “feed me every two hours minimum so I can function” type of human.

That being said, many individuals fall into one of those first two categories!

Sometimes a busy schedule, a change in season, or an extenuating circumstance like high stress can reduce our appetite - causing us to forget to eat or not want to eat.

Sometimes that extra chaotic schedule or stress may cause more hunger.

One part of our nutrition that I think can be really empowering is learning to address appetite through the typical ebbs and flows of life.

This means when we’re sick, hot, busy, etc. and appetite is low (or gone completely), and when we’re more active or a little munchy and appetite is higher than normal.

In either of these situations, knowledge of our nutrition allows us to tailor our food choices to how we’re feeling, so we can still honor our hunger and fullness cues and continue to fuel ourselves well.

WHEN HUNGER IS HIGH

When hunger is present, we may want to focus on more high-volume foods. High-volume foods are foods high in water content, like fruits and vegetables. These different components increase satiety (how full we feel, for how long) and can be more satisfying than a more processed or calorie-dense food. Load up your typical meal with tons of delicious veggies, snack on chopped fruit and veggies, or utilize starchy root vegetables as a carb source. 

A cup of cooked white rice is 45 grams of carbs (this is not a bad thing; it is just a more energy-dense food!), and two full cups of roasted butternut squash is 44 grams of carbs. In the event of hunger, two cups of roasted squash will most likely keep you more full (for longer) than one cup of rice.

We can focus on our hydration. Drink water before each meal and all throughout the day. You can also stay hydrated with tea, sparkling water or diet sodas, and zero-calorie additives like Mio or Crystal Light. I recommend trying to alternate a glass of plain water with any flavored water.

We can choose protein from whole food sources instead of supplements. Protein shakes, collagen peptides, and other supplements are completely fine! They are a great tool for ensuring we get enough dietary protein. However, they may not be the MOST satiating choice at times. Protein from whole foods (meat, seafood, dairy, plant-based protein sources) is generally more filling.

WHEN APPETITE IS LOW

On the flip side, we can change up our food choices to address times when appetite may be low but we know we still need food.

We can lean on liquid calories. Where liquid calories may not be as filling when appetite is high, they’re a great option for when we may be struggling to get calories in but know we need them. Smoothies, juice, protein shakes, and sports drinks are all great options. The smoothie recipes below give three versions for each smoothie recipe so that you can choose just how calorie dense your drink is.

We can utilize pre-made meals and convenience foods. There is often the stigma that convenience foods – pre-made meals, frozen foods or meals, canned foods, takeout, etc. – are “bad” options. That is not the case and we should be able to lean on these foods when needed. 

Convenience proteins: rotisserie chicken, canned chicken or tuna, frozen turkey burgers or grilled chicken tenders, canned chickpeas, pre-cooked lentils, pre-cooked hard-boiled eggs, pre-made protein shakes, etc.

Convenience carbs: pre-cooked rice or quinoa, pre-chopped fruits or veggies, canned or frozen fruits or veggies, frozen pasta meals, pre-roasted potatoes, etc.

Convenience fats: on-the-go packs of olives or nuts, packaged guacamole or hummus, peanut or almond butter, dried coconut.

We can focus on bare minimums when it comes to fueling our bodies. If the idea of three meals a day is overwhelming and seems unattainable, we can focus on just eating breakfast daily or having water or a snack before morning coffee. We can often feel at a loss when we set expectations for ourselves that may not be possible given our current circumstances. Instead, we can set minimums for ourselves and know that everything else we can do is extra credit.

Here’s to navigating fluctuations in appetite with ease (and feeling really knowledgeable doing it) all!

We are committed coaches who work with committed clients and love nothing more than helping our clients find a sustainable approach to nutrition that allows them to work towards their goals without white-knuckling their way through yo-yo diets. Learn more about our KLN team here!