Good nutrition is important at any age, but it becomes especially important as you get older. Eating a balanced, nourishing diet helps keep your body strong, supports healthy aging, and can reduce the risk of chronic conditions. With a few simple adjustments, you can stay energized and feel your best.
As you age, your nutrition needs naturally shift. Your body may require higher amounts of certain nutrients (like vitamin B12, calcium, and vitamin D), but it may be harder to get them. This could be for many reasons. You might feel less hungry, have problems chewing, or find meal planning less enjoyable, especially if you live alone.
The good news: with a little planning, you can get the most nutrition from the foods you eat. The suggestions below can help. If you need more support, talk to your doctor. They may recommend meeting with a dietitian who can help you create a plan that works for you.
How can older adults use good nutrition to stay healthy?
Build a balanced foundation:
- Eat a variety of foods to get a wide range of nutrients.
- Take a daily multivitamin with about 100% of the daily value (DV) for key vitamins and minerals (unless your doctor advises otherwise).
- Eat plenty of fruit and a variety of vegetables. Pick fresh, frozen, or no-salt canned options.
- Choose foods high in vitamin B12, such as fortified cereal, dairy, meat, poultry, fish, and eggs.
- Get enough calcium and vitamin D from foods like dairy, tofu, fortified orange juice, and leafy greens.
- Include protein every day from lean meats, fish, poultry, eggs, cheese, beans, nuts, and seeds.
- Aim to make at least half of your grain intake whole grains, including 100% whole wheat bread, whole grain cereals, and brown rice.
If constipation is a concern:
- Eat high-fiber foods such as fruit, vegetables, whole grains, and cooked dried beans.
- Drink plenty of fluids (If you have kidney, heart, or liver disease and have to limit fluids, consult with your doctor before increasing the amount of fluids you drink).
- Ask your doctor if a stool softener may help.
If chewing is uncomfortable:
- Choose canned or cooked fruits and vegetables.
- Chop meat, use shredded meat, or add sauces and gravy to soften texture.
- Try soft protein foods like cottage cheese, eggs, peanut butter, or cooked beans.
If grocery shopping feels challenging:
- Consider grocery delivery services.
- Contact volunteer organizations for assistance.
- Ask family or neighbors for help.
If cooking has become more difficult:
- Consider taking a cooking class, if you’re able
- Use a microwave for simple meals like frozen entrees or prepared foods.
- Join group meal programs through senior centers.
- Try meal delivery services such as Meals on Wheels.
If your appetite has decreased:
- Eat smaller meals more often. Try 4- 5 small meals a day instead of 1-2 large ones.
- Eat with friends, family, or in group meal programs to make mealtime more enjoyable.
- Ask your doctor if medications could affect your appetite or taste.
- Use herbs and spices to add flavor.
- Seek support if you think you may be depressed, as this can affect appetite and daily activities.
With a few simple strategies, you can nourish your body, support your well-being, and enjoy a vibrant, healthy life at any age.
Looking for simple, healthy meal ideas? Visit our Cooking & Nutrition Hub for recipes, guides, and more.
