Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.
Older adults' unique nutrition needs
Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:
Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.
It can be hard for some people to follow through on smart food choices. Read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults.
Answering the question “what should I eat?” doesn’t need to leave you feeling baffled and frustrated. In fact, when you have the right information and motivation, you can feel good about making healthy choices. Use these tips to plan healthy and delicious meals:
Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
Find budget-friendly foods. Create a shopping list in advance to help stick to a budget and follow these SNAP-friendly recipes.
Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging.
Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes. Read about calorie goals and healthy food swaps.
When you create your shopping list, don’t forget nutritious basics such as fresh fruits and vegetables and whole-grain bread. This sample shopping list (PDF, 108 KB) includes a variety of healthy foods you may want to have in your kitchen.
Sample menus
Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe.
USDA Food and Nutrition Information Center National Agricultural Library 301-504-5755 fnic@ars.usda.gov www.nal.usda.gov/fnic
USDA Food and Nutrition Service Supplemental Nutrition Assistance Program (SNAP) SNAP State Directory of Resources www.fns.usda.gov/snap/state-directory
U.S. Department of Agriculture 202-720-2791 www.usda.gov
This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.
1. Nutrient Density: Prioritize foods that are rich in essential nutrients, including vitamins, minerals, and fiber, to meet their nutritional requirements without excessive calories. 2. Protein: Older adults may require more protein to support muscle maintenance and overall health.
Limit foods and drinks containing added salt, and don't add salt to foods in cooking or at the table. Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks. Limit alcohol.
Choose foods with little to no added sugar, saturated fats, and sodium. Get enough protein during your day to maintain muscle mass. Focus on the nutrients you need, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12.
Preparing meals ahead of time ensures that seniors are receiving the nutrients they need in the meals they consume. Planning ahead of time allows time for finding recipes that will taste good while also providing key nutrients to benefit one's health. Perks of meal prep for seniors include: Nutritional benefits.
Whenever you are preparing meals for older adults, those meals should be rich in fiber. It should be flavorful, since the ability to taste and smell may decrease with age. Rather than load up on salt to improve flavor try different spices.
Undercooked foods such as eggs, meat, poultry and sushi can cause food poisoning, which can trigger sepsis and septic shock. Although anyone can develop infection and sepsis, seniors are at higher risk.
In 2011 the USDA released MyPlate. Also in 2011, the Jean Mayer USDA Human Nutrition Research Center on Aging released MyPlate for Older Adults as a icon to provide food, fluid and physical activity guidance specifically tailored for older adults.
The main types of food in this eating pattern include a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, seafood, poultry, and meat, as well as eggs, nuts, seeds, and soy products.
Lean protein (lean meats, seafood, eggs, beans) Fruits and vegetables (think orange, red, green and purple) Whole grains (brown rice, whole wheat pasta) Low-fat dairy (milk and its alternatives)
Health Conditions — Consider any health conditions your elderly clients may have, such as diabetes, high blood pressure, or swallowing difficulties. Adapt their meals accordingly, focusing on low-sodium options, whole grains, lean proteins, and soft or pureed foods when needed.
Feed at a steady pace, alternating food with drink. Be gentle with utensils. A rubber-tipped baby spoon works well. Remove a spoon from the person's mouth very slowly.
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