Small and easy to finish: what a hospital study found about little appetites
Photo: Cup of Couple / Pexels
When your appetite is small, the food that does you good is the food you actually finish. That sounds obvious, but a small study from a Southampton hospital puts some real numbers on it, and the lessons carry over well to everyday eating at home.
What the science says
A team from the University of Southampton and University Hospital Southampton looked at 27 patients aged 65 and over, with an average age of 80. All of them had been flagged as at risk of not eating enough. Each person tried two protein-boosted options, twice a day, for two days apiece: a fortified porridge with about 16g of protein and a milkshake-style drink with about 18g (Journal of Nutritional Science (opens in a new tab)).
The gap was big. On a typical day, people got through roughly a quarter of the porridge but around two thirds of the drink. When asked why, they pointed to two things: the porridge was thick and heavy going, and the bowl simply looked like too much to tackle.
The patients also talked about their appetite in a way many readers will recognise. It had shrunk gradually over the years, and they now preferred smaller amounts. Patients and staff alike felt that three large meals a day didn't fit people who eat little, and asked for lighter choices, better snacks than a plate of biscuits, and more ordinary food rather than special products.
Two honest caveats. The study was small and took place in a single hospital, so it's a pointer rather than a final answer. And even with the extra options, most patients still fell short of the protein and energy they needed, which shows how hard it is to eat enough when appetite is low.
What this means for small appetites
You don't need to be in hospital for the same rules to apply. A few take-aways:
- Size on the plate matters. A portion that looks manageable is more likely to be finished than one that looks like a mountain, even when the amount of goodness is similar. Our small plates guide is built on this idea.
- Texture matters too. Smooth, light or sippable foods can be easier than thick, stodgy ones when you don't feel like eating. A milky drink, a pot of yoghurt or a soft scrambled egg can go down more easily than a heavy bowl.
- Little and often beats one big push. Two or three small, protein-rich snacks spread through the day can add up to more than one large meal you only half eat. There are plenty of ideas in our protein snacks without the bulk guide.
- Real food counts. Everyday foods such as milk, eggs, cheese, yoghurt and beans can do a lot of the work. Special products have their place, but they're not the only route.
Simple swaps to try
- Halve the bowl. If a full bowl of porridge feels like a chore, make half the amount with milk instead of water and stir in a spoonful of yoghurt.
- Sip some of it. A small glass of milk, or a smoothie made with milk and yoghurt, can be easier than chewing through a plate when your appetite is low.
- Keep a few ready-to-eat bites in the fridge. Boiled eggs, cheese portions and little yoghurt pots mean there's always something small to reach for.
- Use smaller crockery. A side plate or a small bowl makes the same food feel like less of a task.
A note on health
This guide shares research for general interest. If you or someone you look after is eating very little, losing weight without trying, or finding meals a struggle, speak to a GP or dietitian. They can check what's going on and give advice that fits. Anyone who has been given specific dietary advice should follow that first.
One small habit
Tomorrow, swap one meal you usually leave half-finished for a smaller version of it, served in a small bowl or on a side plate, with a glass of milk alongside. Notice whether you finish it. If you do, try the same swap again later in the week.
Handy kit
- Small ceramic bowls for portions that look manageable. View on Amazon (opens in a new tab)#ad / affiliate
- Small tumbler glasses for a milky drink alongside a meal. View on Amazon (opens in a new tab)#ad / affiliate