Eating well in older adulthood isn’t about dieting—it’s about giving your body what it needs to function, heal, and thrive. The basics of nutrition provide a foundation for every meal, snack, and sip you take.
The Key Nutritional Building Blocks
- Protein
- Supports muscle mass, immune function, and healing
- Found in meat, poultry, fish, eggs, dairy, legumes, nuts, and soy
- Aim for a source of protein at each meal
- Fiber
- Helps digestion, blood sugar control, and heart health
- Found in fruits, vegetables, whole grains, legumes, and nuts
- Most older adults don’t get enough—strive for 25–30g daily
- Healthy Fats
- Supports brain and heart health
- Choose fats from olive oil, avocados, nuts, seeds, and fatty fish (if tolerated)
- Limit trans fats and highly processed oils
- Carbohydrates
- The body’s main energy source
- Choose complex carbs like whole grains, vegetables, beans, and fruit
- Limit added sugars and refined carbs
- Vitamins & Minerals
- Calcium & Vitamin D: critical for bone health
- B12: often low in older adults
- Magnesium, potassium, and iron: support muscle, nerve, and blood health
- Hydration
- Older adults may feel less thirsty—aim for at least 6–8 cups of fluid daily
- Water is best, but herbal teas, broths, and milk count too
Portion & Plate Guidance
A good rule of thumb:
- ½ plate fruits and vegetables
- ¼ plate lean protein
- ¼ plate whole grains
- Include a source of healthy fat and fluid
Tips for Success
- Eat regularly—don’t skip meals
- Balance meals with variety and color
- Listen to your hunger and fullness cues
- Enjoy your food and make mealtimes meaningful