Section Overview
Nutrition needs can change as we get older. Changes in appetite, activity, health, medications and other factors can influence what and how much we eat. At the same time, eating well has to work in everyday life. You may be cooking for one or two, sharing meals with family, shopping less often, managing a budget or finding that some foods are harder to prepare or eat than they used to be.
This section provides practical nutrition guidance to help older adults support their health and strength while making meals work for everyday life.
Nutrition needs are different for everyone. Your needs may vary based on your age, body size, activity level, health conditions, medications and other individual factors.
Why It Matters
Eating well as you get older can help support muscle and strength, bone health, energy and overall health and independence.
Nutrition Recommendations for Older Adults
As we get older, our bodies may need fewer calories while still needing plenty of important nutrients. Eating a variety of nutrient-dense foods can help support muscle and strength, bone health and overall health as you age.
Use Food Block Buddy as a guide to build balanced meals from foods you enjoy and have available. Then, pay special attention to a few nutrients that become especially important as you get older.
A Few Things Deserve Extra Attention
As you get older, a few nutrients and habits become especially important. Here are four things to keep in mind.
Protein
Include protein throughout the day to help support muscle and strength.
Try: Eggs, beans, lentils, fish, chicken, meat, dairy foods, soy foods, nuts or seeds.
Bone Health
Calcium and vitamin D are important for maintaining healthy bones as you age.
Try: Dairy foods or fortified alternatives and other foods that provide calcium and vitamin D.
Need help? Talk with your healthcare provider about whether a supplement may be right for you.
Vitamin B12
Vitamin B12 helps support healthy blood and nerve cells. As you get older, it can become harder for your body to absorb vitamin B12 from food.
Try: Fish, meat, poultry, eggs, dairy foods and foods fortified with vitamin B12.
Have questions? Talk to your healthcare provider about whether you’re getting enough.
Hydration
Getting enough fluids is important for your health. As you get older, thirst may not always be a reliable sign that you need fluids.
Try: Drink fluids throughout the day and keep water and other beverages you enjoy within easy reach.
Eating Well Has to Work in Real Life
Knowing what to eat is only part of the picture. Shopping for food, preparing meals and eating well can become more challenging as we get older. Start with what is making meals difficult for you. Small changes can make eating well easier.
Make It Work For Your Table
Sharing meals with family? You don’t need to choose between meeting your nutrition needs and eating the same meal as everyone else. Start with foods you can share and adjust individual plates as needed.
ONE FAMILY MEAL CAN LOOK A LITTLE DIFFERENT ON EVERY PLATE.
When to Ask for More Help
Sometimes changes in eating or nutrition need more than a few adjustments at home. Talk with a healthcare professional or Registered Dietitian Nutritionist if you have concerns about your nutrition or notice changes that make it harder to eat well.
You’re Losing Weight Without Trying
Unplanned weight loss can be a sign that you aren’t getting enough nutrition or that something else is affecting your health.
Eating or Drinking Has Become Difficult
Pain with eating, ongoing problems chewing, coughing or choking while eating or drinking, or difficulty swallowing should be discussed with a healthcare professional.
Your Appetite Stays Low
If you regularly have little interest in food or are having difficulty eating enough, talk with a healthcare professional about what may be contributing.
You’re Managing a Health Condition
Diabetes, kidney disease, heart disease and other health conditions may affect your nutrition needs. A Registered Dietitian Nutritionist can help you find an eating approach that works for your health and everyday life.
Getting Enough Food is Difficult
If cost, transportation or access makes it difficult to get enough food, you don’t have to solve it alone. Community programs may be available to help with groceries, meals or other food needs.
Not Sure Who to Ask?
Start with your healthcare provider, a Registered Dietitian Nutritionist or a community health worker. They can help you determine what kind of support might be useful.
Concerned about someone you care for?
Changes such as unintended weight loss, eating much less than usual, difficulty eating or drinking, or increased difficulty shopping for or preparing food are worth discussing with a healthcare provider.
