As you age, your nutritional needs change. With some planning and preparation, you can meet these changes.

There are some fundamental pillars that support healthy aging. These include getting regular exercise, sleeping well, checking in with your doctor, and tending to your mental health.

Another important piece of healthy aging is eating well. This includes following a balanced diet, hitting calorie goals, and avoiding foods with excess sugar and sodium.

In this article, we offer some nutrition tips for older adults.

The United States Department of Agriculture (USDA) is one of a handful of organizations that offers resources to help people of all ages understand what nutrients their bodies need and in what quantities.

Factors such as your age, height, weight, and health status can also play a role.

A worthwhile starting place is the MyPlate planning tool. After entering some general personal information, it tells you how many calories and servings of the main food groups you need.

For more detailed information and advice on key nutrition concerns for older adults, consider checking out the Dietary Guidelines for Americans.

If you have a chronic health condition, such as obesity, heart disease, or diabetes, speak with a healthcare professional to learn how this could affect your nutritional needs.

Scrambling to put together meals on the fly is the enemy of intentional eating. To ensure that you meet your dietary needs, it’s best to plan your meals ahead of time.

Use the USDA tools we mentioned earlier to inspire you about what you could eat at each meal of the day.

While variety is always nice, having some staple meals can take the guesswork out of meal planning and facilitate hitting your calorie and nutrient targets.

Once you have a plan for the week, use it to make a concise shopping list and save it for future shopping trips.

While hydration is important for individuals of all ages, older adults have some unique hydration concerns due to the natural effects of aging.

As you grow older, one of the changes you may experience is a diminished sense of thirst. This reduced thirst sensation can cause older adults to consume too few fluids, which can result in dehydration — a potentially serious condition.

According to the USDA, adults ages 60 years and older consume roughly 2 fewer cups of water per day than adults 59 years and under.

To address this, you need to make a conscious effort to stay hydrated by drinking water, milk, real fruit juices, and other beverages without added sugar.

Older adults experience a natural, progressive loss of muscle mass called sarcopenia. Maintaining muscle mass is key to retaining strength, which is in turn an important part of healthy aging and independence.

Consuming protein helps build and repair muscles, and older adults often don’t get enough.

When planning your meals, take extra care to ensure that you hit your daily recommended protein intake. Protein can be found in seafood, poultry, soy products, dairy, beans, and a host of other foods.

An added benefit of consuming more animal-based protein is that you’ll take in more vitamin B12. As people age, their ability to absorb B12 declines. And this vitamin plays a role in brain function, nerves, and red blood cells.

Older adults have different nutritional needs than younger individuals. This is due to factors such as age-related physical changes, changes in metabolism and activity level, and the risk of chronic health conditions.

By learning your individual nutritional needs, planning your meals, and addressing potential deficiencies, you can meet your body’s nutritional needs as you age.