Eat, Drink, Live Well - Top tips to improve your appetite
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Eat, Drink, Live Well
The power of protein
Tasty snacks betw
joy een your meals
Eat what you en
Top tips to improve your appetite
Do you have a poor appetite? Contents
Have you lost weight without meaning to? Eat little and often....................................................... 4
Are you feeling tired and low in energy? Snacks and finger foods............................................. 6
Boost your food.......................................................... 8
If so, follow the simple steps in this booklet for 12
The power of protein................................................ 10
weeks to help rebuild your strength and appetite.
Too tired to cook?..................................................... 12
osing weight, having a reduced appetite (under nutrition)
L
Eat together.............................................................. 14
or being dehydrated are not part of ageing and should not
be dismissed simply as ‘old age’ as they can make you ill. Eat well..................................................................... 15
If after 12 weeks of trying some of the suggestions in Stay hydrated........................................................... 16
this booklet you are still concerned or losing weight or if
you have sudden weight loss please contact your GP. Look after your mouth.............................................. 17
Weekly meal planner - 6 small meals..................... 18
Please note
Boost your appetite!
Ask your dentist to
If you have a medical
prescribe high fluoride small amount of fresh air before
A
condition that requires a
toothpaste to help meals can help stimulate an appetite.
special diet for example
keep your teeth strong
diabetes, coeliac disease, Drink after meals rather than before to
if you are increasing
kidney or liver disease, avoid feeling too full or bloated.
your sugar intake.
inflammatory bowel
If you smoke try to give up or avoid
disease, ask for more
smoking for 30 minutes before your
tailored individual advice
meal. This will improve your taste buds
from your GP and to be
and appetite.
referred to a Dietitian.
2 3
Eat little and often It is important to have
small regular meals and
snacks in between.
If you find it hard to eat a big meal that’s ok,
just eat little and often. 6 small meals are as
emember you can go
R
good as 3 big meals! back for seconds.
ave puddings or
H
desserts at least once a
inger foods can help
F day – if you are full after
you to eat well. a meal wait 30 minutes
before having pudding.
Try to eat more on the
days or the times during
the day when you feel
more like eating, e.g. if
Try to eat every 2-3
you are most hungry in
hours even if it is only
the morning, try having
something small.
a bigger breakfast.
“I’ve started eating my main meal at
lunch time as my appetite is better
WEEKLY
PLANNE
R then, I also eat my meals from a side-
Top tip plate as it feels more manageable than
sitting down to a big plate of food.”
See page 18 for ideas for
a weekly meal planner with
6 small meals per day! Alf, Stockport
4 5
Don’t forget to get
Snacks and finger foods
some high-fluoride
Ideas for tasty snacks… toothpaste if you
are increasing your
sugar intake.
It is a good idea to include snacks between Sweet
your meals, especially if you are only managing
Cake Egg custard tarts
small meals or your appetite is poor. Cake bars Flapjacks
Cereal bars Fruit smoothies
Chocolate biscuit bars Individual trifle
Chocolate éclairs Jam/Bakewell tarts
ILLUSTRATION Chorley cakes Mousse
Custard pot Rice pudding
Doughnuts Scones with cream and jam
Dried fruit/nuts Toasted tea cakes with butter
Top tip Eccles cakes Yoghurts
Eating higher energy
snacks, such as peanut
butter on toast will really Savoury
help give you a boost.
Cereal Garlic bread and cheese
Cheese Malt loaf with butter
Cheese on toast Mini crackers
Chicken drumsticks Nuts
Crackers with butter Pancakes with butter and jam
and cheese Pasties
“My favourite afternoon snack
Crisps Pork pies
is malt loaf with butter and jam,
it gives me extra energy.” Crumpets with butter Sandwiches
Fingers of toast with pate Sausage rolls
If you are struggling with tiredness, these snacks are
Dorothy, Manchester also perfect to have as finger foods at meal times.
6 7
Boost your food
Adding some easy extras to your food is a
great way to improve your energy. This can
make a big difference to your appetite.
Boost your savoury foods
When you eat these... try adding these
Add some treats to your sweet foods
Soup Double cream / cheese When you eat these... try adding these
Vegetables Butter / margarine / ghee
Porridge or other cereal Honey / sugar / evaporated milk
Mashed potatoes Milk powder / double cream /
Stewed and tinned fruit Custard / evaporated milk /
cheese
Fruit pies double cream / ice cream
Scrambled eggs Milk powder / cheese / butter Cake
Sauces Milk powder / butter / margarine / Hot drinks Milk powder / sugar /
ghee / cheese evaporated milk
Bread, scones Butter / margarine / ghee / Milky puddings Honey / jam
or chapatti peanut butter
Salad Mayonnaise / salad cream /
unsalted nuts
“I’ve switched to using full-fat milk,
which I prefer anyway, and always
Top tip add cream to sauces, soup
Adding cheese to your mashed and puddings.”
potato is not just tasty, it helps
boosts your calorie intake too.
Ali, Rochdale
8 9
The power of protein Fortified milk recipe
You can double the protein content and increase calcium intake
Protein can help to keep you strong. of milk by following the recipe below. This fortified milk can be
used in place of ordinary milk. Aim for 1 pint a day.
Include meat, fish, poultry, vegetarian
alternatives, lentils, pulses, beans, eggs
INGREDIENTS
and nuts in your diet.
• 1 pint full-fat milk
Buy a tub of skimmed • 4 tablespoons milk powder
milk powder to use
for fortified milk and in INSTRUCTIONS
sauces or soup.
• Add a little bit of the milk
to the milk powder in a
Top tip jug, mix into a paste
Use this in hot drinks • Add the rest of the
such as tea, coffee, milk and stir well
malted milk drinks or hot
• Pour back into the bottle
chocolate. Also great as
a cold drink, on cereal, or use from the jug
in sauces or in custard.
Try high protein Try eating oily
toppings on fish like salmon,
your toast such herrings,
as sardines, sardines or trout
scrambled egg, Add extra pieces once a week. “I love milky drinks with
cheese, beans or of meat or tinned chocolate biscuits as a snack
peanut butter. lentils into soups, or before I go to bed.”
casseroles,
stews or pies.
Eric, Salford
10 11
Too tired to cook? Top tip
Keep your kitchen cupboard and freezer
Even if you are not feeling up to cooking there stocked up with some simple, tasty foods.
These ideas will provide you with easy
are lots of ways to make sure you are still and quick meals and snacks in no time...
eating healthy and filling meals.
Ideas for your kitchen cupboard
Get meals delivered to
• Breakfast cereal and porridge.
your home: Wiltshire Farm
Foods, Meals on Wheels, • Jam, marmalade, peanut butter and honey.
Oak House Foods, ICare • Baked beans, macaroni cheese and spaghetti.
and voluntary organisations • Tinned stews, meats, fish and lentils.
can provide these. • Tinned vegetables and fruit – add butter or cream to these.
• Tinned custard, sponge and custard and rice pudding.
• Long life milk (whole milk) and skimmed milk powder.
et shopping delivered
G ou might find it useful
Y • Horlicks, Ovaltine and drinking chocolate – make with
to your home - most to find out about fortified milk for extra calories.
supermarkets do local food banks/food • Squash and fruit juice.
home delivery. voucher schemes.
Ideas for your freezer
• Instant/ready meals, e.g. cottage pie, fish pie, roast dinner.
• Fish fingers, sausages and burgers.
“When I’m too tired to cook in the
• Frozen vegetables, frozen fruit e.g. mixed berries.
evening, I pop a creamy curry in the
microwave, it’s quick and easy.” • Boil in the bag meals, e.g. fish in sauce.
• Full-fat ice cream and ice lollies.
• Frozen desserts, e.g. jam roly poly, crumbles, gateau,
sponge and chocolate puddings.
Margaret, Oldham
12 13
Eat together Eat well
Getting together with friends, family and Enjoy your food and have plenty of variety in
neighbours is a fun way to spend time and your diet so you will get all the nutrients you
enjoy a meal. need and maintain a healthy weight.
ake plans to eat
M
with a friend or family
whenever possible.
COMMUNITY
Join a lunch club CAFE
with a local voluntary
organisation.
If you are feeling lonely
or have experienced a
bereavement, reach out The Eatwell Guide shows how much of what you
to organisations who can eat overall should come from each food group
help put you in touch with (download from www.gov.uk/government/publications/
other people.
the-eatwell-guide)
Top tip “Joining a lunch club helped me
Your local Age UK is here to to enjoy food again. I have learnt tips
help, contact us to find out about how to eat well when living
how to meet others. on my own.”
Ernest, Bury
14 15
Stay hydrated Look after your mouth
Drinking plently throughout the day helps If your mouth or teeth are sore, or your
improve skin, concentration, balance, dentures don’t fit properly, eating and drinking
memory, energy and mood. can become difficult.
• Brush natural teeth at least
twice a day with fluoride
Keep a water toothpaste, especially at
bottle with you. night. Speak to your dentist if
you are finding this difficult. • Visit your dentist and ask
• If you feel you have a dry about fluoride varnish,
Sip water continuously mouth, your doctor, dentist high fluoride toothpaste
throughout the day. or pharmacist can give and saliva substitutes.
you saliva replacements. • If you have an ulcer or lump
• Avoid sugary food or drink in your mouth for more
It doesn’t have to after brushing your teeth than 3 weeks see your
be water; other Try to have milky drinks at night. dentist straight away.
drinks also count. made with fortified milk.
Aim for 6-8 drinks Have ice lollies, soups
per day (200ml each – and milky drinks for Cleaning your dentures
a normal cup or glass size). variety and extra energy. • Clean your denture with liquid
soap and a nail brush and
rinse well with water.
If you are struggling to • Soak in clean water overnight
If you worry about going drink, have ice lollies, jellies, or use a denture soaking
to the toilet at night, drink creamy sauces, custard solution.
more earlier in the day. and extra milk in cereal.
16 17
Don’t forget to get some
high-fluoride toothpaste if you are
Weekly Meal Planner – 6 small meals increasing your sugar intake.
Breakfast Mid-morning Lunch Mid-afternoon Evening meal Supper
snack snack
Monday Porridge with Eccles cake Bowl of soup with Slice of cake Jacket potato, beans Cheese and crackers
fortified milk cream, buttered and cheese. Fruit salad
and honey bread. Full fat with cream / custard
yoghurt
Tuesday Scrambled Scone with Ham and cheese Malt loaf and Corned beef hash or Hot malted milk
egg on toast butter and jam or cheese and onion butter lentil cottage pie. drink and chocolate
toastie. Chocolate Apple crumble and bar
mousse custard
Wednesday Cereal with Chocolate Quiche, coleslaw Carrot sticks Chicken or vegetable Bowl of cereal
milk (fortified) eclair and potato salad. and hummus casserole. Rice pudding
Trifle with jam
Thursday Crumpets with Mixed berries Cheese on toast. Pork pie or Chicken or vegetable Hot malted milk
butter and jam and yoghurt Individual frozen sausage roll korma and rice. Jam drink and toast
apple strudel roly poly and custard
Friday Boiled egg and Flapjack Ploughman’s lunch. Strawberry Fish, chips and mushy Fruit loaf and butter
toast Custard tart milkshake peas. Cake and custard
Saturday Bowl of Banana Ham and cheese or Samosa Bacon and broccoli Handful of nuts
porridge with cheese and pasta bake. Bread and
fortified milk vegetable omelette. butter pudding and
and honey Bakewell tart custard
Sunday Blueberry Chocolate or Sunday roast. Individual cake Mini buffet: cocktail Milky hot chocolate
pancake and custard biscuits Fruit pie e.g. lemon cake sausage, onion bhaji, with cream and
syrup / honey with milky pork pie, scotch egg. marshmallows
coffee Cake and custard
Have a drink after each meal or snack, choose from water, squash, fruit juice, milk, tea, coffee, hot chocolate, malted milk drinks, etc.
18 19For more information contact your local Age UK
Bolton: 01204 382 411
Bury: 0161 763 9030
Oldham & Rochdale: 0161 633 0213
Manchester: 0161 833 3944
Salford: 0161 788 7300
Stockport: 0161 480 1211
Tameside: 0161 308 5000
Trafford: 0161 746 9754
Wigan Borough: 01942 241972
General contact:
Emma Rose
Age UK Salford
emmarose@ageuksalford.org.uk
0161 788 7300
“Using this booklet really helped
me with my shopping list.”
Elsie, BoltonYou can also read
