Eat, Drink, Live Well - Top tips to improve your appetite

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Eat, Drink, Live Well - Top tips to improve your appetite
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
Eat, Drink, Live Well - 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, Drink, Live Well - Top tips to improve your appetite
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
Eat, Drink, Live Well - Top tips to improve your appetite
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
Eat, Drink, Live Well - Top tips to improve your appetite
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
Eat, Drink, Live Well - Top tips to improve your appetite
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
Eat, Drink, Live Well - Top tips to improve your appetite
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, Drink, Live Well - Top tips to improve your appetite
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
Eat, Drink, Live Well - Top tips to improve your appetite
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
Eat, Drink, Live Well - Top tips to improve your appetite
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                                                                                                                                                19
For 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, Bolton
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