Healthy eating is a key part of aging well. Maintaining your health and strength is crucial for your independence and quality of life.
As you age, it is crucial to eat a variety of healthy foods to make sure you get the different nutrients you need.
Older adults:
Maintain a regular eating schedule and don't skip meals -having a specific mealtime to look forward to daily can be good for your physical and mental well-being.
Eat with others - it makes mealtime more enjoyable and is just as important for our mental health as what we eat is for our bodies.
Older adults should prioritize food safety, as they are more susceptible to foodborne illnesses like Listeria and Salmonella. Aging weakens the immune system and reduces the kidneys and liver's ability to filter toxins effectively.
If your sense of taste or smell has changed, try different spices and herbs to add more flavour.
If certain foods have become harder to eat, consider preparing them differently. For example, for a softer texture, try cooking vegetables instead of consuming them raw.
Cook once and eat twice - prepare meals and snacks when you have energy. Prepare extra to eat later or freeze leftovers.
Stock your pantry with a variety of non-perishable food items. You can use these items to make meals when you cannot get to the store.
Keep a food diary to track what you eat.
Read food labels to learn what's in your food.
Be aware of how many calories you need per day.
Check out the resources in your community - explore resources such as:
Get your fiber: Add fiber to meals with food like whole grains, raw fruits, and vegetables.
Eat healthy fats: Reduce your cholesterol and fat intake by preparing food with healthy fats like olive oil, avocados, salmon, and walnuts.
Reduce salt consumption: Season dishes with garlic, herbs, and spices rather than salt. Choose foods that are low in sodium or have no added salt.
Limit "white foods" and "empty carbs": White foods typically refer to processed and refined items such as flour, rice, pasta, bread, cereal, and simple sugars like table sugar and high-fructose corn syrup. Obtaining carbohydrates from "smart carbs," such as fruits, vegetables, legumes, low-fat dairy, and whole grains is healthier.
Stay hydrated: Aging can put you at an increased risk of dehydration. Adults who are not adequately hydrated may age more quickly and face a higher risk of chronic diseases, such as lung disease, heart failure, diabetes, and stroke. Drink eight or more glasses of water or other beverages daily. Limit drinks that contain caffeine and alcohol.
View our Dehydration in Older Adults Information Tool
Get your vitamin D - eat foods high in vitamin D, such as fatty fish, canned tuna, egg yolks, fortified milk, and cereal. The Canada Food Guide recommends that older adults take a vitamin D supplement every day.
Eating healthily is essential for aging well. Keeping your health and strength is vital for maintaining your independence and quality of life.
References:
The Role of Nutrition in Healthy Aging
https://www.agingresearch.org/video/food-for-thought-the-role-of-nutrition-in-healthy-aging/
Nutrition for Older Adults: Why Eating Well Matters as You Age
https://health.clevelandclinic.org/how-to-age-better-by-eating-more-healthfully
Eating Healthy for Seniors
https://food-guide.canada.ca/en/tips-for-healthy-eating/seniors/
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You should not rely on information tools for medical, financial or legal advice. It provides general information only. NICE is not responsible for any use of the information other than for general educational/informational purposes and no claim can be made against NICE or any of its personnel for any such use.
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