Retaining your weight as you age.

As you age, you could start to lose weight due to an illness or a decrease in appetite. You can take measures to gain weight healthily, and maintaining a healthy body weight is crucial.

See your doctor if you are underweight or have lost weight suddenly or for no apparent reason to be sure there isn't a medical explanation behind it.

It's extremely typical for older people to lose their appetite, even if there are no health issues. You may be underweight simply because you aren't consuming enough calories or energy through your diet.

For older adults, being underweight can have major consequences. You are more likely to experience health issues, including bone fractures from falls. It compromises your immune system, making you more prone to infections, and it raises the possibility that you won't get enough of key vitamins and minerals.

However, you can take steps to improve your diet and get the energy and nutrients you need.

How to eat if you've lost your appetite

Our appetites typically decrease as we age, and sometimes we don't even feel like eating.

Get all the energy and nutrition your body need even if you're underweight and your appetite has diminished.

There are 3 methods for doing this:

• Switch to smaller meals and frequent snacks, so that you're not struggling to eat 3 large meals a day.
• Increase your calorie intake by eating foods like milky puddings and cheesy main courses, or vegetarian or vegan alternatives.
• Avoid filling up on foods that are high in saturated fat or sugars, such as sugary fizzy drinks, cakes and biscuits.

Guidelines for increasing calorie intake

Try these wholesome yet energising lunch and snack suggestions:

• porridge made with whole (full-fat) milk, with fruit or dried fruit on top
• sardines on toast
• peanut butter on toast
• eggs on toast
• soups with pulses, pasta or meats
• cottage/shepherd's pie
• beans on toast with cheese sprinkled on top
• milky drinks as a bedtime snack
• unsalted nuts

Add more calories from healthier foods to your diet to help you gain weight:

• sprinkle grated cheese on savoury dishes
• add cheese or milk to soups
• add ground or whole nuts, nut butter or seeds to dishes
• add soya or pea protein powder to meals and drinks
• spread avocado on toast for a high-energy and healthy snack
• pour white sauce (made with butter, flour and milk) on fish or vegetables
• replace 1 cup of tea or coffee each day with a cup of warm full-fat milk or a dairy-free alternative such as soya milk
• put milk, butter or dairy-free spread into mashed potato

Dine with family and friends

Try to dine with friends or family as frequently as you can if you're having trouble getting motivated to eat or finding it difficult to be interested in food. Another fantastic approach to make mealtimes more social is through lunch clubs.

Have foods that are easy to prepare

If you find it difficult to prepare foods, try the following tips:

• Choose prepared foods with less salt. Finding a prepackaged meal that is nutritionally balanced might be challenging. Read about food labels to learn how to make a healthy meal selection.
• Have some dried and canned fruit on hand. It may be substituted for fresh fruit, requires no preparation, and counts towards your daily five. Fruit in cans is very simple to eat if you have dental issues.
• Have some canned and frozen vegetables on hand. These are simple to make and can be included in your 5 A Day.
• Purchase individual-pot puddings and munchies including rice and yoghurt puddings.
• A calorie-dense beverage can be used in place of or in addition to a meal.

Exercise increases your appetite

For older adults, physical activity is especially vital. It can support your continued independence, mobility, and health.

Even if you're underweight, staying active lowers your risk of heart disease and stroke and keeps your heart healthy. The more active you are, the more hungry you could feel.

If you're underweight, have mobility issues, or have a disability, your recommended level of physical exercise may differ from that of other people your age. You can get advice on this from your doctor or practise nurse. A calorie-dense beverage can be used in place of or in addition to a meal.

Get your food delivered.

If you have trouble cooking for yourself or grocery shopping, think about hiring a helper.

Meals on wheels, which are prepared and delivered hot and frozen by your local council's social services, may be something you are entitled to. The service is typically charged for.

GOV.UK has further information about delivering meals to your home.