Your food and nutritional needs can change as you age. Certain foods and vitamins are even more important for older adults. Meal planning can be useful to ensure you’re getting the nutrition you need.
As you age, your nutritional needs and caloric intake requirements change from when you were younger. To meet these new needs, it’s important to follow a healthy, balanced diet and reduce your portion sizes if your activity level lowers.
Eating a balanced diet and staying physically active can help support your overall health as you age.
As you age, your body changes, and so do your nutritional needs. For example, your body naturally loses muscle mass and strength over time. This typically begins in your 40s, and the decline speeds up in your 60s. Muscle loss can contribute to the body using calories more slowly.
Your bones also begin to thin as you age. This, along with the loss of muscle, can contribute to having a less active lifestyle. People may become less mobile and, therefore, more sedentary.
Certain medical conditions and medications can also make it more difficult for your body
Older adults may need to consume more protein to help reduce the loss of lean muscle mass.
It’s
Caloric intake
Older adults typically have lower calorie needs than they did when they were younger. This is partly to do with a natural loss of muscle mass. A slower metabolism also contributes to a need for fewer calories.
The following table shows the recommended caloric intake for adults ages 61 years and older.
| Sex | Lower activity level | Higher activity level |
|---|---|---|
| male | 2,000 | 2,200 to 2,600 |
| female | 1,600 | 1,800 to 2,000 |
In comparison, adults between the ages of 19 and 60 years old typically need more calories:
- Males: 2,200 to 3,000, depending on activity level
- Females: 1,600 to 2,400, depending on activity level
It is important to eat a
Food groups
The main food groups are:
- fruits
- vegetables
- protein
- grains
- dairy
Protein
Eating enough protein is important to help slow or prevent the natural loss of muscle that occurs as you age. You can find an exact recommendation for the amount of protein and other nutrients you should consume daily using the U.S. Department of Agriculture (USDA) calculator.
The following table shows general daily recommendations for people ages 60 years and older.
| Sex | Daily protein recommendation (ounce-equivalents) |
|---|---|
| male | 5.5 to 6.5 oz-equiv |
| female | 5 to 6 oz-equiv |
Protein food examples
- lean meat and poultry
- seafood
- eggs
- lentils
- beans
- peas
- nuts
- seeds
- soy products
Fruits and vegetables
Eating enough fruits and vegetables is important to help prevent certain conditions and illnesses. Fruits and vegetables are also important sources of vital nutrients, such as:
- potassium
- fiber
- vitamin C
- folate
- vitamin A
The following table shows the general fruit and vegetable daily intake recommendations for people ages 60 years and older.
| Sex | Fruits | Vegetables |
|---|---|---|
| male | 2 cups | 2.5 to 3.5 cups |
| female | 1.5 to 2 cups | 2 to 3 cups |
Examples of fruits and vegetables
Fruits
- apples
- avocados
- bananas
- berries
- grapes
- dates
- figs
- melons
- oranges
- mangoes
Vegetables
- Dark green vegetables:
- broccoli
- arugula
- bok choy
- collard greens
- kale
- Red and orange vegetables:
- carrots
- sweet potatoes
- squash
- bell peppers
- Starchy vegetables:
- corn
- white potatoes
- hominy
- Other vegetables:
- asparagus
- cabbages
- cauliflower
- cucumbers
- celery
- Beans, peas, and lentils.
Beverages
It is important for older adults to drink plenty of water. This helps with staying hydrated, digestion, and the absorption of nutrients. Try to choose unsweetened beverages, like 100% fruit or vegetable juice, low fat or fat-free milk, and fortified soy beverages.
One reason some people may not get the amount of nutrition they need is that it is difficult to decide what to eat. Meal planning helps to take the guesswork out of eating. It can also help ensure you’re eating a variety of nutritious foods throughout the day.
When planning meals, you may want to keep the following in mind:
- Preparation time: Some meals take just a few minutes to make. However, if you enjoy cooking, you may want to try meals and recipes that are a bit more challenging. Consider the preparation time and anything else you may have going on at the time when planning a meal.
- Calories: Getting the right amount of calories can help your overall health. It can also help you maintain a moderate weight. Consider the amount of calories in the foods you’re preparing to ensure you get the nutrients you need. It’s important to speak with a healthcare professional about any weight and fitness goals before you make big changes.
Tips for quick and healthy meals
- Stock up your pantry: If possible, keep your pantry stocked with tinned fruits and vegetables, pasta, and dried beans and lentils. You could also keep a rack of herbs and spices to flavor your meals.
- Freeze homemade meals: Ready-made frozen meals are quick and easy, but they are often high in sodium and saturated fats. Making homemade meals and freezing them can help you keep track of the salt, fat, and sugar levels. You could make and freeze big batches of stews, soups, chili, and pasta.
- Transform your leftovers: Use your leftovers in creative ways. For example, chicken can go in sandwiches or a stir-fry the next day. It can also go in pasta or soup. Leftover vegetables can be a great base for stew or ratatouille.
- Don’t be afraid of tinned fish: Tinned fish, such as tuna in water, can be an easy way to add fish to your diet. It’s already cooked, so you just have to drain it and add it to a salad, wrap, or other fish-based meal.
The following sections list some meal options
Breakfast
- smoothie with spinach, fruit, and yogurt
- avocado breakfast bruschetta
- vegetable omelette with whole grain toast
- banana split oatmeal
- cottage cheese and fruit
- cheesy scrambled eggs with tomatoes and mushrooms
Lunch
- quinoa with stir-fried vegetables
- chicken, avocado, and tomato sandwich on whole grain bread
- black bean and sweet potato quesadillas
- sanchico tuna salad
- a slice of quiche with salad or chopped cooked vegetables
Dinner
- whole wheat pasta, ground turkey, and tomato sauce
- chicken breast, roasted vegetables, and hummus
- fish with spinach
- Argentinean grilled steak with salsa criolla
- soup, such as lentil, tomato, chicken and vegetable, or butternut squash, with a bread roll
- grilled fish and a garden salad
Snacks
- celery with natural peanut butter
- fruit and yogurt
- chili popcorn
- quick and easy bean dip
- baby carrots and hummus
- cheese and crackers
Did you know?
Some Medicare Advantage (Part C) plans may offer food delivery as an additional benefit. However, this can vary based on the insurance provider.
Nutrition needs change as you age. It’s important to make sure you are eating a healthy and balanced diet. This can help reduce the risk of certain conditions, like diabetes and heart disease. It can also help reduce the natural muscle loss that occurs with age.
It’s also important to eat a variety of foods from each food group. You can speak with a healthcare professional about ways to get the nutrition you need.