1. Eat More Often

Serious illness often lowers appetite, so eating five to six small meals a day works better than three large ones. Frequent eating helps you meet your energy and protein needs without feeling too full.

Try this rhythm:

Breakfast → Mid-morning snack → Lunch → Afternoon snack → Supper → Evening snack

Even a few extra bites at each meal make a big difference over time.

🍠 2. Choose Energy-Dense Foods

When every bite counts, focus on foods that pack more calories and nutrients in small portions.

Add these to your daily meals:

Healthy oils: Groundnut oil, palm oil, or avocado

Nut pastes: Groundnut paste, soy paste, or tigernut butter

Starches: Rice, yam, plantain, banku, kenkey, or oats

Fruits: Bananas, mangoes, pawpaw, and oranges

Vegetables: Kontomire, garden eggs, okra, and carrots

🟢 Tip: Mix groundnut paste into porridge or soups, or stir powdered milk into oats for extra calories.

🍗 3. Power Up with Protein

Protein rebuilds muscle and supports immune recovery. Include a protein-rich food at every meal.

Good local sources include:

Boiled or grilled fish

Eggs

Beans, lentils, or soybeans

Chicken or lean meat

Milk, yogurt, or soy drinks

🟢 Tip: Combine plant and animal proteins — for example, rice and beans, or yam and kontomire stew with fish.

🍞 4. Fortify Foods to Add Calories Easily

Fortifying means enriching your usual foods to make them more nourishing.

Add oil, butter, or milk powder to porridge, rice, and soups.

Blend fruits with milk or groundnuts for quick high-energy drinks.

Spread peanut butter on bread, crackers, or banana slices.

Every spoonful of added energy helps reverse weight loss gradually.

🍉 5. Include Immune-Boosting Micronutrients

Vitamins and minerals help your body recover faster and fight infections.

Vitamin A: Carrots, kontomire, mangoes

Vitamin C: Oranges, pineapple, tomatoes

Zinc: Fish, meat, beans, seeds

Iron: Liver, eggs, beans, green leafy vegetables

Colorful fruits and vegetables mean a mix of nutrients that strengthen the body.

🧃 6. Stay Hydrated and Nourished

Fluids keep the body functioning well. Choose nourishing drinks such as:

Fresh fruit juices (unsweetened)

Smoothies with milk or groundnuts

Light soups and broths

Clean drinking water throughout the day

Avoid sugary soft drinks or energy drinks — they fill you up without adding useful nutrients.

🌾 7. Track Your Progress

Weigh yourself weekly and note any changes.

If your weight goes up slightly each week, it’s a sign that your eating plan is working.

If it stays the same or drops, try adding one more snack or fortifying your meals further.

🌟 Key Takeaway

Good and adequate nutrition is the foundation of recovery.