Khaberni - When appetite decreases, whether due to dieting or recovering from illness, the quality of food becomes more important than its quantity, as reducing food portions does not necessarily mean reducing nutrition, but requires choosing foods concentrated with essential elements that provide the body with the energy, satiety, and health benefits it needs in the smallest possible amount.
British nutritionist Rob Hobson emphasizes that supporting the overall health of individuals who eat small amounts of food begins with carefully selecting ingredients, which requires a "focus on value, not volume". He adds that many, especially those using weight loss medications or trying to maintain weight after stopping them, find it difficult to meet their nutritional needs despite feeling full from limited quantities.
In line with his principle of "small plates, big impact", Hobson presents a list of 12 essential foods he describes as "highly nutritious and suitable for almost any diet", noting that having them available in the kitchen ensures high dietary diversity without the need for large quantities or high cost.
The list includes eggs as a high-quality protein source that supports brain and muscle health, and canned fish such as sardines and tuna that are rich in omega-3 acids. Tofu is offered as a plant-based alternative rich in calcium and iron, while oats provide sustainable energy and fibers beneficial for heart health. Also included are beans and lentils, rich in plant protein and fiber, and nut butters that serve as a concentrated source of energy and healthy fats.
As for avocados, they have a texture suitable for sensitive stomachs and contain potassium and healthy fats, while yogurt provides intestinal health support thanks to probiotics and calcium. The list is completed by dark leafy vegetables rich in minerals, edamame, which is soybean rich in protein, seeds that offer a mix of healthy fats and minerals, and finally poultry such as chicken and turkey, which provide low-fat protein to support muscle health.
According to Hobson, relying on these foods fundamentally helps maintain nutritional balance even in the face of reduced appetite or decreased food volumes, thereby enhancing overall health without the need for large meals or external supplements.
