Eating Less? How to Get Your Nutritional Needs Met When Your Appetite Is Reduced

Protein needs vary from person to person based on factors such as age, activity level, body composition, health status, and weight-loss goals. Health Canada’s recommendation for healthy adults is 0.8 g of protein per kilogram of body weight per day.  

However, research suggests that protein needs may be higher during periods of active weight loss to help support the maintenance of muscle mass. A daily protein intake of approximately 1.2–1.6 g per kilogram of body weight may be appropriate for some adults during weight loss, particularly when combined with resistance exercise.1,2 For example, a 70 kg (154 lb) adult would need approximately 56 g of protein per day based on the 0.8 g/kg recommendation, compared with approximately 84–112 g per day at 1.2–1.6 g/kg.  

These are general estimates, and individual protein needs can vary. If you have a medical condition that affects your protein needs, speak with your health care practitioner before significantly increasing your protein intake. 

If you have a smaller appetite, try prioritizing the protein portion of your meal first. Other simple ways to increase protein intake include adding Greek yogurt to smoothies, choosing cottage cheese with fruit, or adding chicken, fish, tofu, beans, or lentils to meals. 

Combine protein with resistance exercise 

Protein provides the building blocks your body needs, while resistance exercise provides the stimulus that helps your body maintain muscle. 

When losing weight, supporting muscle health involves more than just getting enough protein. Regular resistance exercise, such as strength training, helps signal your body to preserve muscle mass during weight loss. 

Combining adequate protein intake with resistance exercise can help support the maintenance of muscle. Activities such as lifting weights, using resistance bands, or performing bodyweight exercises can be effective ways to include resistance training in your routine. 

If you are new to strength training, start gradually and choose activities that match your fitness level and abilities. 

Vitamin and mineral spotlight 

Generally, eating less over time can mean getting fewer vitamins and minerals in total, even when you’re making smart meal choices. When overall food intake decreases, it may become more challenging to consistently get enough of certain essential nutrients from food alone. 

Vitamin D and calcium 

Vitamin D and calcium work together to help maintain strong bones and teeth. Vitamin D helps the body absorb calcium, while calcium is an important mineral for maintaining bone structure. Food sources of calcium include dairy products, fortified plant-based beverages, canned fish with bones, and leafy green vegetables. Vitamin D is found in foods such as fatty fish, egg yolks, fortified foods, and supplements. 

Magnesium 

Magnesium is an essential mineral involved in many processes throughout the body. It helps support normal muscle function and plays a role in hundreds of biochemical reactions. Food sources of magnesium include nuts, seeds, whole grains, beans, lentils, and leafy green vegetables. 

B vitamins 

B vitamins help the body metabolize nutrients from food and support normal energy production. Vitamin B12 is especially important for red blood cell formation and normal neurological function. Vitamin B12 is found naturally in foods such as meat, fish, eggs, and dairy products. People following vegetarian or vegan diets may need to pay closer attention to their B12 intake. 

Iron 

Iron helps form red blood cells and supports the transport of oxygen throughout the body. Food sources of iron include meat, seafood, beans, lentils, fortified cereals, and leafy green vegetables. 

Zinc 

Zinc is an important mineral that plays many roles in the body. It contributes to normal immune function and helps maintain healthy skin. Food sources of zinc include meat, fish, dairy products, nuts, seeds, and legumes. When overall food intake decreases, or when these foods are eaten less frequently, zinc intake may also decrease. 

Filling nutritional gaps 

A daily multivitamin and mineral supplement can help fill nutritional gaps when your diet alone does not provide all the essential nutrients your body needs. Individual nutrient needs vary based on factors such as diet, lifestyle, age, medications, and overall health. If you are concerned that you may not be getting enough of a particular nutrient, speak with your health care practitioner. 

Support healthy hair, skin, and nails 

Periods of considerable or rapid weight loss can sometimes lead to changes in hair, including increased shedding. Because there are many potential causes of hair loss, persistent or significant hair loss should be evaluated by a health care practitioner rather than assuming a specific vitamin or mineral deficiency is the cause. 

Sometimes changes in body weight can also affect the appearance of the skin. For example, changes in body composition and reduced intake of protein and certain nutrients during weight loss may contribute to changes in skin elasticity, firmness, or overall appearance. Eating less may also make it more challenging to consistently get enough protein and other nutrients needed to support healthy hair, skin, and nails. 

Collagen is one of the most abundant proteins in the body and provides structural support for skin and connective tissues. Collagen peptides provide amino acids that are naturally found in collagen, while vitamin C plays an important role in the body’s normal collagen formation process. 

Collagen supplements and formulas designed to support hair, skin, and nails can be part of an overall wellness routine that includes adequate protein, a nutrient-rich diet, hydration, and regular physical activity. 

Include healthy fats 

While some people may try to cut calories by eliminating fat from their diets, healthy fats are an important part of a balanced diet. They provide energy, help the body absorb fat-soluble vitamins such as vitamins A, D, E, and K, and provide essential fatty acids that the body cannot make on its own. Examples of healthy fat sources include avocado, olive oil, nuts, seeds, fatty fish such as salmon and sardines, and plant-based oils such as flaxseed oil. 

Essential fatty acids are fats that the body cannot produce and must obtain through food or supplements. Omega-3 fatty acids are found in fatty fish and marine oils. Plant-based omega-3 fatty acid alpha-linolenic acid (ALA) is found in foods such as flaxseed, chia seeds, walnuts, and flaxseed oil. 

Because fats are energy-dense, you don’t need large amounts to benefit from them. Including small portions of nutrient-rich fat sources can help add important nutrients to meals, especially when appetite is limited. 

Keep fibre and fluids on your radar 

Eating smaller amounts of food can also mean eating less fibre, which may affect regularity and digestive health. Most adults should aim for approximately 25–38 g of fibre per day, depending on age and sex. Women generally need about 25 g per day, while men generally need about 38 g per day. 

Fibre-rich foods include vegetables, fruit, whole grains, legumes, nuts, and seeds. For example, beans and lentils provide approximately 7–8 g of fibre per half-cup serving, a medium pear provides about 5–6 g, and chia seeds provide approximately 10 g per quarter-cup serving. 

If eating isn’t getting you to your daily intake target, a fibre supplement can help. Options such as psyllium husk or partially hydrolyzed guar gum (PHGG) can help increase fibre intake when dietary sources are not enough. 

Increase fibre gradually and remember that fluids count too. Staying well hydrated is particularly important as you increase your fibre consumption. 

Putting it all together: Supporting your nutritional needs 

A reduced appetite does not mean your body requires fewer essential nutrients. Supporting your nutritional needs starts with choosing nutrient-rich foods, including adequate protein, staying active with resistance exercise, and paying attention to important vitamins, minerals, fibre, and healthy fats. 

When diet alone does not provide all the nutrients your body needs, supplements such as a multivitamin and mineral, vitamin D, calcium, magnesium, B vitamins, iron, zinc, essential fatty acids, fibre, and collagen may provide additional nutritional support when appropriate.