Nutrition needs when you’re over 65

As you get older, the foods and drinks that make up a healthy diet may be slightly different from when you were younger. In general, you’ll need less of some foods and more of others. Nutritional needs also vary between older men and older women, partly because men tend to be larger and carry more muscle.

That said, healthy eating doesn’t change dramatically with age, especially if you already eat well. The main thing is to be aware of your own needs and adjust your choices so your body gets what it needs for good health in later life.

If you need help choosing or preparing a healthy diet, talk to a family member, carer, healthcare professional or dietitian. Discuss any major change in eating or exercise patterns with your doctor, pharmacist or dietitian, as any medications you take may need to be adjusted.

Why a healthy diet matters#

A good diet benefits you physically, mentally and socially. Without good food and drink choices, you are at greater risk of chronic conditions such as cardiovascular disease, type 2 diabetes, some cancers, and even mental health problems like anxiety and depression. Eating well also has a social side — sharing meals and connecting with others can help ease loneliness and isolation.

The basics of healthy eating after 65#

General dietary advice for older adults is to:

• Eat a wide variety of foods from the five food groups: plenty of colorful vegetables and legumes/beans; fruit; grain (cereal) foods, mostly wholegrain and high-fiber; lean meats and poultry, fish, eggs, tofu, nuts and seeds; and milk, yoghurt, cheese or their alternatives.
• Drink plenty of water — about six to eight cups of fluid a day, and more in warm weather or when exercising.
• Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, chips and other savory snacks.
• Replace foods high in saturated fat with those rich in unsaturated fats — swap butter, cream, cooking margarine, coconut and palm oil for oils, spreads, nut butters and avocado.
• Limit foods and drinks with added salt, and avoid adding salt in cooking or at the table.
• Limit foods and drinks with added sugars, such as confectionery, soft drinks, cordials, fruit drinks, vitamin waters, and energy and sports drinks.
• Keep “extras” or “sometimes foods” — high-sugar, high-fat, high-salt items and alcohol — to a minimum.

Be physically active#

Aim for at least 30 minutes of moderate-intensity activity, such as walking, on most or all days. Staying active helps maintain muscle and bone strength. If you are on bed rest or not moving much, you can lose muscle, which raises your risk of falls and broken bones.

Interestingly, people over 65 often have better health if they carry a little extra weight and have a slightly higher body mass index. Talk to your healthcare professional if you need to lose or gain weight.

Avoiding malnutrition#

Some older people are at risk of malnutrition because they restrict their food intake and end up with too few nutrients and too little energy for their age. As you age you tend to lose muscle mass and become less active, so you need less total energy (Calories/kilojoules) — but your need for nutrients (protein, vitamins, minerals, fiber and so on) stays the same or even rises.

Try to treat every meal and snack as a chance to give your body maximum nutrition — and, where possible, as a social activity to enjoy with others. If shopping or cooking is difficult, ask family, friends, community groups, carers or your doctor for help. If chewing is hard, try milled wholegrains, soft-cooked or canned fruits and vegetables, and nut pastes and butters.

Key nutrients#

Protein for bones and muscles#

Protein is essential for building, repairing and maintaining healthy bones and muscles. Excellent sources include all meats, fish, eggs and seafood; dairy (watch cream and butter); soy products like tofu and soy drinks; and beans, pulses, nuts, seeds and wholegrains.

Try to spread your protein across the day so your body can use it as you go, rather than saving it all for the evening meal. If your appetite is low, eat the protein part of your meal first. Simple protein boosts include cheese or ham, a tuna or sardine open sandwich, a glass of milk or a banana smoothie, or yoghurt and custard with fruit for dessert.

Calcium and vitamin D for bones#

Your need for calcium increases with age, so extra serves of milk, yoghurt and cheese are important. Other good sources include canned salmon and sardines, leafy greens such as spinach, kale and bok choy, sesame seeds and tahini, and almonds.

Vitamin D is also essential for healthy bones. The best source is sunlight, and you only need a short time outdoors each day — roughly 10 to 30 minutes, depending on your skin and where you live. If you have been advised to stay out of the sun, you can get vitamin D from foods such as egg yolk, oily fish (tuna, sardines), dairy, and fortified spreads, or from a supplement. Weight-bearing exercise, such as walking or light weights, also supports bone health. Talk to your doctor about your needs.

Fiber and fluids for healthy bowels#

High-fiber foods and plenty of fluids help keep your bowels regular. Wholegrain cereals, wholemeal bread, fruit, dried fruit, and dried peas, beans and lentils are all excellent sources. Make sure you drink enough water to prevent constipation — most older people need about six to eight cups of fluid a day. Water is best, but tea, coffee, mineral and soda water, and reduced-fat milk count too. Thirst can fade with age, so drink regularly even when you don’t feel thirsty.

Salt#

Everyone needs some salt, but too much raises the risk of high blood pressure and heart disease. Watch high-salt foods such as cured meats (ham, corned beef, bacon, lunch meats), salty snacks, and sauces like soy sauce. Choose reduced-salt products and flavor your cooking with herbs and spices instead of salt.

Alcohol#

If you choose to drink, do so in moderation and stay within recommended limits — the less you drink, the lower your risk.

Fish#

Eating fish regularly may reduce the risk of heart disease, stroke, dementia and macular degeneration. Aim for fish at least twice a week. If you have arthritis, fish oil may help — eat fish twice a week or ask your doctor about a supplement.

Vitamins and minerals#

If you eat less or have digestive issues, you may run low on important vitamins and minerals. Speak to your doctor about your levels, and always choose a variety of foods from the five food groups.

Serving sizes and amounts#

It helps to know serving sizes and roughly how much you need for your age; recommended serve numbers vary between guidelines and between men and women. As a guide, a standard serve is about:

• Vegetables — about 75 g, for example ½ cup cooked vegetables or ½ cup cooked beans, peas or lentils.
• Fruit — about 150 g, for example a medium apple or banana, or two small fruits such as kiwifruit or plums (choose whole fruit over juice).
• Grain foods — for example one slice of bread or ½ cup cooked porridge; aim for at least two-thirds wholegrain.
• Lean meats and alternatives — for example 65 g cooked lean red meat or two large eggs.
• Milk, yoghurt and cheese — for example a cup of milk or ¾ cup of yoghurt.

Eating well on a budget#

If money is tight, plan well, use what’s available, and buy only what you need. Keep your pantry stocked with long-lasting staples so a healthy meal is always within reach: canned and UHT fruit and juice, canned vegetables (reduced salt), baked beans and bean mixes, rice, pasta, oats, breakfast cereals, powdered or UHT reduced-fat milk, canned meat and fish, canned soups, reduced-salt sauces and nut butters, and a vegetable oil such as olive or canola.

Quick, healthy meal and snack ideas include grilled chicken with canned fruit and custard; grilled fish with a garden salad and fruity yoghurt; shepherd’s pie with vegetables; baked beans or spaghetti on toast with a glass of milk; cheesy scrambled eggs with grilled tomatoes and mushrooms; a hearty canned soup with a bread roll; a slice of quiche with salad; and smoothies made with milk, yoghurt or fruit.

Other things to keep in mind#

• Have your teeth or dentures checked regularly so you can keep enjoying a wide variety of foods, and see your dentist if you have any difficulty with your teeth, gums or dentures.
• Prepare and store food safely, following good food-safety practices.

Key points#

• A good diet in later life lowers your risk of chronic disease and supports mental and social wellbeing.
• Energy needs fall with age, but nutrient needs stay the same or rise — so make every meal count.
• Protein, calcium, vitamin D, fiber and fluids are especially important for bones, muscles and digestion.
• Eat a variety of foods from the five food groups, limit salt, sugar and saturated fat, and drink alcohol only in moderation.

Where to get help and trusted information#

For evidence-based global health guidance, see Source: World Health Organization (WHO).