A reduced appetite can happen for many reasons; stress, medication changes, busy lifestyle, GLP- 1 use etc. This is when hunger cues get pushed aside. While it might not seem like a big issue in the short term, consistently eating too little can lead to low energy, nutrient deficiencies, muscle loss and slower metabolisms

One simple, practical strategy I often recommend to clients with a low appetite is this: try a smoothie.

Here is our Formula to Build a Balanced Smoothie

A smoothie as a meal isn’t just fruit and milk, it’s important to include a balance of nutrients to keep your body supported.

Aim to include:

• Protein – supports muscle maintenance and keeps you fuller for longer (e.g. Greek yoghurt, milk, protein powder, kefir)
• Healthy fats – adds energy without increasing volume too much (e.g. avocado, chia seeds, flaxseeds, nuts)
• Carbohydrates – provides sustained energy (e.g. fruit, oats, honey)
• Fluids – helps with hydration and texture (e.g. milk, plant milk, coconut water)

A Simple Banana Smoothie:

• 1 cup light cows milk
• 1/4 cup Greek yoghurt
• 1 banana
• 1/4 cup rolled oats
• 1 tbsp peanut butter

Blend until smooth and enjoy!

Low appetite doesn’t mean your body needs less nutrition. It just means we need to be a bit more strategic about how we get it in. Smoothies are a simple, flexible, and effective tool to bridge that gap.

Tatiana Bedikian – Accredited Practising Dietitian