How to Eat More Food

Co-authored by Tara Coleman and Caroline Heiderscheit

Last Updated: October 31, 2022 References Approved

Whether it's due to a mental or physical illness, an injury, or a high baseline metabolism, low appetite can make it so hard to eat as much as you'd like to. When you're underweight, trying to put on some pounds may feel like a total uphill battle—but there are actually so many great strategies out there to help you get more food into your body everyday. For all of the best, science-backed tips on how to eat more food and gain some weight, read on.

1

Break up your meals.

Big meals may be intimidating, so go for multiple small meals in a day. Instead of sitting down for three large meals, opt for five or six that are made up of smaller portions. If you’re currently underweight, you may feel fuller faster. By spreading your meals out throughout the day, you’ll eat less at a time, meaning less risk of feeling too full to eat.^{[1]
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- Instead of eating eggs paired with a couple pieces of peanut butter toast, give yourself an hour in between each dish.

2

Choose high-calorie, nutritious foods.

Increasing your calories doesn't need to mean skimping on nutrients. When someone is trying to consume more calories in a day, they’ll oftentimes go for high-calorie, low-nutrient choices, like potato chips, sodas, or fast food. Foods like this, though, are called “empty calories,” meaning that they don’t provide any of the nutrients you need to stay healthy and happy. To consume more high-calorie, high-nutrient foods, try:^{[2]
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Mayo Clinic
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- Seeds, nuts, and nut butters
- Healthy fats, like avocado, olives, and high-calorie cheese
- Potatoes, brown rice, and whole grain bread
- Dried fruits for high-calorie nutrition

3

Add bonus calories to your meals.

Swapping foods and including add-ons can boost calories at mealtime. When you’re preparing your meals, stay mindful about when you could tinker with your recipe to add in some extra calories. For instance, you could top yogurt with dried fruit and nuts.^{[3]
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- Try adding olive oil, honey, bacon bits, nuts, avocado, or dressings to your salads.
- Swap in breaded meats for un-breaded meats.
- Eat peanut butter with apples and celery, instead of eating the fruit or veggie on its own.
- Sprinkle cheese on your eggs and pastas to add some calories.
- Go for a high-calorie fruit juice over tea.

4

Eat all of your favorites.

You're more likely to finish meals if you love what you eat. It may sound too easy to be real advice, but by eating more of the things you genuinely love, you’ll help increase your daily food intake. It’s still important to avoid too many empty calories, but you should feel totally empowered to fix yourself all of your other favorites at mealtime.^{[4]
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- Try to avoid favorites that are high in sugar and fat. It's okay to throw in a piece of cake every now and again, but most of your meals should remain nutrient rich.
- Focus on enjoying nutritious favorites. Try a sweet yogurt parfait, some spicy guac, or a grilled cheese on whole-wheat bread.^{[5]
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5

Make sure you’re eating breakfast.

Though commonly skipped, breakfast is important to keep up appetites. Studies show that not eating breakfast means you’re less likely to eat more throughout the day.^{[6]
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PubMed Central
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Go to source} Plus, eating breakfast causes your body to burn more calories throughout the rest of the day—meaning if you eat it, you’ll probably have more of an appetite later on.^{[7]
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6

Avoid fiber.

Fiber is great for you, but too much makes you feel fuller for longer. High-fiber foods are usually “energy dense,” meaning that they have low calories for their volume. In addition to this, these foods tend to be more filling, so you may not be as hungry for the remainder of your day. You should still get your recommended daily fiber intake, 21–25 grams (0.74–0.88 oz) for women and 30–38 grams (1.1–1.3 oz) for men, just try to avoid too many high-fiber foods that could suppress your appetite. Here are some examples of high-fiber foods:^{[8]
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- Beans and lentils
- Bran muffins
- Artichokes

7

Drink after your meals, not before.

Drinking before meals can cause you to feel fuller faster. By drinking before you eat, your filling up your stomach, reducing the chances that you'll have full, high-calorie meal. To increase your appetite and food intake, wait to drink that glass of water until after you’ve finished eating.^{[9]
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Mayo Clinic
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- Avoid consuming liquids for at least thirty minutes before you plan to eat.
- You should still aim to get your daily recommended fluid intake, which is 15.5 cups (3.7 l) per day for men and 11.5 cups (2.7 l) per day for women.

8

Stay stocked up on quick, delicious meals.

If hunger hits, you'll definitely want snacks at the ready. Your appetite may come and go throughout the day, especially if your loss of appetite is due to a health issue. Keep your fridge and pantry filled with easy-to-grab, high-calorie snacks that you love. This way, when you’re up to it, you’ll always have food available. Try these no-prep foods:^{[10]
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- Peanut butter
- Crackers and cheese
- Chocolate milk

9

Have a bedtime snack.

Eating right before bed helps you get more calories into your day. Sometimes, after finishing a big meal, you may be too full to eat the next time you sit down. By finishing a big, hearty snack or meal right before bed, though, you'll get in the extra calories without affecting your appetite for the rest of the day. Try out some healthy snacks before bed:^{[11]
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Mayo Clinic
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- A bowl of oatmeal with butter, nuts, and fruit
- A couple pieces of buttered toast
- A bowl of cereal with whole milk

10

Incorporate smoothies and shakes.

It may feel easier to drink your calories than to chew your calories. By using healthy, proteinous, and high-calorie ingredients, you can ratchet up your calorie consumption, keep getting the nutrients you need, and take a break from actually eating, if that’s a stressor for you. Vegetables, fruits, protein powder, whole milk, and flax seed can replace low-calorie, low-nutrient options, like diet soda and coffee.^{[12]
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Mayo Clinic
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Go to source}
- Try mixing 1 cup (240 mL) vanilla yogurt, 1 cup (240 mL) 2% milk, 1 medium banana in chunks, 2 tablespoons (30 mL) of wheat germ, and 2 tablespoons (30 mL) of protein powder in a blender. ^{[13]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

11

Find enjoyable distractions during mealtime.

If you struggle to eat, it may help to shift your focus from food. By creating pleasant distractions during mealtime, you may find it easier to eat. This takes some of the pressure off of forcing yourself to have a big meal. Hopefully, by watching TV, chatting to a pal, or even reading a book, you may be able to finish your plate without having to overthink the process.^{[14]
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- Try to sit down for dinner with people who you love to talk to.
- Turn on a new show you’ve been looking forward to. Pro tip: use the commercials as your reminder to take a couple bites of your meal.

12

Give your meals a pleasant setting.

If you dread your meals, creating a nice, relaxing backdrop can help. Go for fun mugs, nice dishes, and your favorite place mat. Put on soft lighting, light a candle, and consider some flowers for the table. You could even focus on creating a plate of food that looks great; multiple textures and colors can look especially appetizing.^{[15]
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- Anything you dream up to make mealtime more fun and less stressful can help you eat more food in a day.

13

Set reminders to eat.

If your appetite doesn't remind you to eat, an alarm can. By keeping a routine up with mealtimes, you’ll increase your appetite and overall daily food intake. If you live with a friend or family member, you could ask them to remind you to eat at breakfast, lunch, and dinner. Or, you could easily accomplish this yourself with the alarm on your phone or a standard alarm clock.^{[16]
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14

Enjoy some exercise.

Getting active can increase your appetite. If your end goal is to gain weight, strength training exercises can be a great way to add muscle and overall mass. Additionally, when your burn calories, your body will likely crave a replacement for the calories lost. This will increase your appetite, making it easier to eat more throughout the day.^{[17]
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- Go for a nice, long walk at sunset.
- Enjoy a bike ride through your neighborhood.
- Try incorporating deadlifts, squats, lat pull downs, and other weight lifting exercises to increase appetite and muscle mass.

Expert Q&A

Question

What should I eat if I have no appetite?

Katie Hake RDN, LD
Registered Dietitian, Nutritionist & Certified Personal Trainer
Katie Hake is a Registered Dietitian, Licensed Nutritionist, Fitness Professional and the Owner of Katie Hake Health & Fitness, LLC. She specializes in constructing sustainable life changes in health and fitness. Katie received a dual degree BS in Dietetics and Nutrition & Fitness and Health from Purdue University.

Katie Hake RDN, LD

Registered Dietitian, Nutritionist & Certified Personal Trainer

Expert Answer

Snack on foods that are both tasty and easy to digest. Sipping on an energy-dense smoothie or soup might be a good starting point.
Question

How do you not get overwhelmed by food?

Katie Hake RDN, LD
Registered Dietitian, Nutritionist & Certified Personal Trainer
Katie Hake is a Registered Dietitian, Licensed Nutritionist, Fitness Professional and the Owner of Katie Hake Health & Fitness, LLC. She specializes in constructing sustainable life changes in health and fitness. Katie received a dual degree BS in Dietetics and Nutrition & Fitness and Health from Purdue University.

Katie Hake RDN, LD

Registered Dietitian, Nutritionist & Certified Personal Trainer

Expert Answer

Try eating smaller meals and snacks! These might be easier to tolerate than a large meal.
Question

Why would anyone want to eat more?

Community Answer

Some people are underweight or looking to gain muscle mass.