Nutrition and healthy eating as you age

It’s important to eat a variety of nutritious foods throughout your life. But certain nutrients are more important as you get older.

Aim to eat foods that:

• are rich in calcium, vitamin D and protein to maintain bone and muscle strength
• contain fibre to support bowel health and reduce the risk of cardiovascular disease and bowel cancer.
• provide unsaturated fats, like avocados and oily fish, to help lower cholesterol levels and protect your heart.

Learn more about eating for good health.

It can be harder to maintain a healthy weight as you get older.

Research suggests that adults over 65 years who carry a little extra weight and have a slightly higher body mass index (BMI) may have better health outcomes.

If you need help to achieve and maintain a healthy weight, talk to your doctor or an accredited dietitian.

As you get older, you may lose interest in cooking and have a reduced appetite.

If you only cook for one or 2 people, you may not be motivated to make healthy, nourishing meals all the time.

It’s a good idea to keep staple ingredients in your pantry and fridge that can be used in different ways. For example:

• eggs
• plain yoghurt (that can be added to soups, salads and fruit)
• rice (try different varieties such as brown, red or black)
• pasta
• canned fish (e.g. sardines, tuna and salmon)
• canned legumes (e.g. chickpeas and lentils)
• canned vegetables (reduced salt)
• canned fruit (in juice, not syrup)
• low-salt sauces (e.g. soy sauce)
• vegetable oil (e.g. olive or canola oil).

The Mediterranean diet

The Mediterranean diet offers many health benefits. It focuses on eating a variety of vegetables, fruit, beans, grains and fish.

Research shows this way of eating supports healthy ageing and may increase life expectancy.

Learn more about the Mediterranean diet.

It’s important to stay hydrated, especially on hot days. Older adults are encouraged to drink about 1.5 litres of water per day.

The best choice of fluid is plain, fresh water. You can also boost your fluid intake with tea, reduced-fat milk and fresh fruit.

If you have a health condition, such as kidney disease, you may need to drink less water. If you’re unsure, talk to your doctor.

It’s common for your appetite to decrease as you get older. This can be a problem if you don’t get the nutrients and vitamins you need.

If you have a reduced appetite, you can:

• eat smaller meals and snacks throughout the day
• eat at regular times, rather than waiting until you’re hungry
• make nutritious smoothies or soups
• freeze single or double meal portions for days when you don’t feel like cooking
• make food interesting by cooking a new recipe once a week
• use fresh or dried herbs and spices to add flavour to your meals.

Learn about nutrition for older adults on Nutrition Australia.