I’ve never been the person to say, “I got too busy and forgot to eat all day.” Nor am I the person who says, “It’s too hot I don’t have an appetite.” I’m more of a “I eat every two hours so I can function” type of person.
That being said, many individuals fall into one of the first two categories be it due to a busy schedule, a change in season, or extenuating circumstances that cause higher stress and reduce appetite causing us to forget to eat or lose the desire to eat all together.
On the flip side, sometimes extra chaos in life or stress may cause more hunger.
These are typical ebbs and flows of life and there are ways to adjust our nutrition to help us stay healthy and nourished empowering us to navigate through these changes.
Whether our appetite is low (or gone completely) due to illness, heat, business, etc. or when our hunger is higher than normal due to those same reasons, in either situation, knowledge of our nutrition allows us to tailor our food choices to how we’re feeling, so we can honor our hunger and fullness cues and continue to fuel ourselves well.
When Hunger Is High
When hunger is higher, we may want to focus on high-volume foods. This means eating foods that are high in water content such as fruits and some vegetables resulting in feeling more satiated (how full we feel) and can be more satisfying than more processed foods or calorie-dense foods. When preparing meals and snacks fill your plate with a variety of vegetables, have chopped and prepared veggies to snack on during the day, or substitute starchy vegetables over other carb sources.
An example of this substitute in carbs is comparing a cup of cooked white rice being 45g of carbs. To be clear, there’s nothing wrong with this or having white rice in your diet, it’s just a more calorie dense food option. This versus two full cups of roasted butternut squash being 44g of carbs. If you are feeling hungrier it takes more food to feel satiated and satisfied, this is a great way to achieve your macro and calorie goals while feeling fuller longer.
Another simple way to add volume and thus feeling more satiated and satisfied is adding a salad made with lots of greens/lettuce, veggies like cucumber, peppers, mushrooms etc. to add bulk to your meal or steamed veggies such as broccoli, cauliflower, beans etc. or one I use often is spaghetti squash or zucchini put through a noodler to substitute pasta. Again, there is nothing wrong with pasta, rice or any other starchy carb, but if you need more food while hunger is high, you can absolutely honor those cues and meet your goals by making small adjustments.
We can focus on our hydration.There are times we are simply mistaking hunger cues for being thirsty, so making sure we have adequate water intake is essential. Drinking water before each meal and throughout the day, especially around workouts, may curve your hunger. If drinking plane water is more of a challenge you can try sparkling water, herbal teas, adding flavoured electrolytes (essential part of being hydrated), or adding zero-calorie water enhancers. I recommend alternating between plain water and flavoured water throughout the day.
We can choose protein from whole food sources rather than supplements.Protein shakes or smoothies are great options for hitting your protein targets, but they may not be the most satiating choice for when your hunger levels are higher. Generally eating protein from whole foods such as meat, seafood, dairy, or plant-based sources are more filling compared to drinking or supplementing.
When I’m hungry, rather than a scoop of protein powder in a shake I will take the equivalent grams of protein in chicken, turkey, etc. and pair it with steamed veggies or salad giving me more volume for the same or similar calories and macros.
When Appetite Is Low
On the flip side, we can choose alternative foods to address the times when our appetite is low, but we know we still need to nourish our bodies. We can substitute whole foods for liquid calories. In contrast to when hunger is high, liquid calories are a great alternative to consume our macros and nutrients when we are finding it challenging to consume the calories we need. Drinking protein shakes, smoothies and juices are all great options and are less filling than whole food sources.
Rather than an entire meal or a plate full of food that seems impossible to get down, making a shake consisting of a quality protein powder, nut butter, and a carb dense fruit like bananas will pack a lot of calories, nutrients and all your macros in one glass. We can utilize pre-prepared meals and convenience foods. There is often the stigma that convenience foods such as pre-prepared meals, frozen meals, canned foods, takeout, etc. are “bad” or “unhealthy” options. This is not the case. We can utilize these options when needed while simultaneously achieving our nutrition goals. Some great options are:
Convenience proteins: rotisserie chicken, canned tuna or salmon, frozen turkey burgers or grilled chicken tenders, canned chickpeas, lentils, pre-cooked hard-boiled eggs, prepared protein shakes, etc.
Convenience carbs: pre-cooked rice or quinoa, pre-chopped fruits or veggies, canned or frozen fruits or veggies, pre-roasted potatoes, etc.
Convenience fats: on-the-go packs of nuts, pre-made guacamole or hummus, nut butters, dried coconut, etc.
Some of my go-to small and complete snacks or meals are Greek yogurt with berries, hard-boiled eggs, or a pre-made wrap made with a protein and fat such as chicken and cheese. Think of the ready-made food section in your grocery store or even at quick-stops and places like Starbucks with their packs of nut mixes or all-in-one platers of cheese slices, crackers, hard-boiled egg, and fruit. All of these are small portions and calorie dense options that are easy to grab when life is busy or chaotic.
We can focus on the minimums when it comes to fueling our bodies. If the thought of having three full meals in a day seems overwhelming and unattainable, the focus can be directed to eating a morning meal or snack that encompasses as much nutrients as possible. Letting go of the expectations we so often put on ourselves and focus on the minimums will allow you to honor your health and release pressure on yourself while navigating your current circumstances.
Along with the ebbs and flows in our lives we can expect fluctuations in our appetite and that’s okay! Whether your appetite increases or decreases, having the knowledge to navigate these changes will empower you to continue to honor your health while letting go of pressure and expectations we so often put on ourselves.