Nutrition for Seniors: Dietary Needs and Healthy Eating
Updated: Sep 9
How nutrition changes for those 60 and up
As we age, our nutritional needs change, and a healthy diet becomes all the more important. The food choices we make need to include fewer processed foods, and we need to lean more toward fruits and vegetables, other whole foods, whole grains, and an overall balanced diet. As you get older, focusing on healthy aging should be a top priority. Leave the added sugar and poor nutrition to the younger adults.
This guide mixes information from multiple diet types and addresses different chronic conditions and the various ways to eat around them. Proper nutrition doesn't mean you have to be a complete bore with your food; it just means you need to be a bit more selective.
As with any article here at Lewis Home Care, this isn't meant to replace medical advice from your doctor, and you should speak to them before making any substantial changes. We're confident they'll welcome your enthusiasm to improve your diet to fit your needs, but you need to do it safely.
The most important nutrients for the senior diet
Healthy foods come in all forms, but protein is your best friend here. All food groups matter, and meal planning can be a cinch when you have the right tools. We've got plenty of tips for seniors to stay healthy and avoid feeling like eating is a chore. Vitamins and minerals are easily found in lots of food if you know where to look.
Back to that list of proteins. Foods like:
Tofu - Great for vegans and vegetarians
Eggs - Also a great source of vitamin D
Lentils - Good for heart health and blood sugar control
Greek yogurt - A good source of probiotics and support for bone strength
Cottage cheese - Excellent source of calcium
Nuts and nut butters - A high source of fiber and plant-based protein
Chicken and turkey - Both high in lean protein
Fish - A source of vitamin D and omega-3 fatty acids
Additionally, those with kidney disease may need to adjust their protein intake, so consult a physician before making major dietary changes, as your needs may vary. Eating a healthy, balanced diet is absolutely crucial because older adults need more protein. Maintaining a balanced diet helps keep that system running smoothly and your muscle mass in good shape. Wise meal choices can also help keep high blood pressure and other health conditions at bay, as long as you follow a physician's guidance to determine your calorie needs.
Why are Calcium and Vitamin D so important?
The National Institute on Aging states that adults over 70 typically need more vitamin D than those between 50 and 70. This supports bone strength and helps reduce the risk of osteoporosis. Healthy eating doesn't have to be a complete drag.
Some anti-inflammatory foods include:
Berries
Tumeric
Leafy greens
The NIA also suggests that vitamin B12 is especially useful for those over 50, as it becomes harder to absorb as we age. You can address this by regularly getting B12 shots from a doctor or by including more of it in your diet. The reality is that getting B12 from your diet is, in fact, a more effective way to achieve that goal. When you eat well, you feel well.
Fiber and digestive health
When you choose foods that help maintain a healthy weight, keep fiber and overall digestive health in mind. It's important for older adults to choose foods that support them in managing a list of potential health problems they may face.
Some foods that can help with fiber and digestive health include:
Fruits
Oats
Vegetables
Beans
Lentils
Whole Grains
These types of food have a direct connection to combating constipation, reducing the risk of heart disease, and reducing the risk of type 2 diabetes. By the way, don't be afraid to consume healthy fats. Saturated fats are the ones you need to look out for. Nutrient-dense food and fewer calories can go hand in hand if you're choosing the right nutritional guideline to follow.
Now, when it comes to fiber and digestive health, hydration is a seriously important factor. It not only supports digestive health; consider it the gift that keeps on giving. It connects to every function in the body, and without it, everything else breaks down. Next, we’ll cover the importance of staying hydrated and what can happen if you don’t keep up with it.
Hydration needs
Hydration's always important, especially in those summer months; however, most people miss a key point. Just because it isn't hot out and fall or winter is upon us doesn't mean you shouldn't stay hydrated. The cooler, drier air can actually dehydrate the body, which for older people can spell disaster. Older adults may miss the signs and symptoms of heat exhaustion while outside, so it's important to watch for them.
Keeping an eye out for those with a heart condition
With all these dietary guidelines, nutrition for older adults doesn't have to be a total bummer. But you'll still need to watch for a few things. A good low-sodium diet can help. Choosing the wrong diet options can be really destructive if you don't know what to watch for. We've made some nutrition tips for older adults with heart conditions. Healthy meals don't have to be super limited just because you have a heart condition.
Here's what to watch for. Again, we recommend talking to your physician before making any major changes to your nutrition needs:
Extremely salty canned goods
Fried foods
Ultra-processed snacks
Any foods high in saturated fats
Sugary beverages
Fast food (yeah, this really stinks, we know)
Process meats
Heart-healthy fats for seniors:
Nuts and seeds (chia seeds, flaxseeds, almonds, and walnuts)
Fatty fish (trout, salmon, mackerel, and sardines)
Avocados (and yes, the millennial avocado toast works here, but whole grain bread is best here)
Blood sugar management and diabetes
This leads us to our next big one. The CDC recommends a pretty crafty way to stay on track with this. Begin with a 9-inch dinner plate. Fill half of it with nonstarchy veggies (salad, green beans, broccoli). Then fill one quarter with a lean protein like chicken breast, beans, tofu, or eggs. And fill the remaining quarter with carbs.
How about eating out? We've got you covered there. Or at least the CDC does. And they have a graphic!
Today, restaurant portions are much larger than they used to be. One meal is the equivalent of 3 or 4 servings. Studies show that folks eat more when restaurants present more food. Portion control is really important for weight and blood sugar.
Ask for half your meal to be boxed up to go so you can have it later (perhaps for lunch tomorrow). At home, measure your snacks; never eat straight from the bag or box. At dinner, avoid going back for seconds. Use the guide below as a guideline to make better choices. (Source: CDC)
3 ounces of meat, fish, or poultry: palm of hand (no fingers)
1 ounce of cheese or meat: thumb (tip to base)
1 cup or 1 medium fruit: fist
1–2 ounces of nuts or pretzels: cupped hand
1 tablespoon: thumb tip (tip to 1st joint)
1 teaspoon: fingertip (tip to 1st joint)
Kidney disease
This is definitely something we should all watch for. Your doctor can determine whether you need to focus on this aspect of your health and the kind of diet associated with it. If you do have kidney disease, pay close attention to your doctor's instructions.
Things that are often considered healthy for the average senior may not be so healthy for those living with chronic kidney disease. Those items may include:
Sodium
Phosphorus
Certain proteins
Potassium
The National Kidney Foundation lists things that should be avoided to prevent further damage to your kidneys:
Overusing painkillers (specifically NSAIDs)
Overusing salt
Eating too many processed foods
Not drinking enough water
Sleep deprivation
Consuming too much meat
Eating too much sugar
Smoking
Excessive alcohol consumption
Not enough exercise
How to spot malnutrition in older adults
Caregivers, family, and friends alike should all be on the lookout for malnutrition in those we care for. There are several warning signs that can present themselves if you’re not paying attention; it can be easy to miss. Poor appetite isn’t just an excuse for malnutrition.
This can show up as unintentional weight loss, frequent meal skipping, muscle loss (also known as sarcopenia), weakness, an empty refrigerator, difficulty preparing meals, clothes that fit noticeably looser, and other signs.
Some options to help in this situation include getting involved in a very cautious manner. Inspecting the home is a good way to check in on your loved one. Check whether their food situation has declined and whether they need help. Perhaps it’s become difficult to get to a grocery store, or maybe it’s just too hard to prepare food for themselves. Programs like Meals on Wheels is a great resource for this exact situation. Encourage them to talk to their doctor about their eating habits and what difficulties they're having. Many resources are available to help them get back on track and maintain a healthy, balanced diet.
FAQs
How can seniors improve their appetite?
Making meals manageable is a great way to help improve appetite. Sometimes cooking meals is a turnoff for seniors, and they just don’t want to go through the trouble, even if they’re not the one doing the cooking. Serving smaller, nutrient-dense meals can help and may encourage them to eat more often throughout the day.
Providing meals that they particularly enjoy is a simple way to encourage more eating. The key is to enhance the meal by adding nutrients and other healthy additions to get nutritional value, rather than giving “treats” just to get them to eat for the sake of eating.
Provide social situations in meals. Don’t just make a meal and walk away. Make meals you can enjoy with them, or, if you’re a caretaker employed by the family, sit with them and offer companionship.
What should seniors eat if they have trouble chewing?
Difficulty chewing can be a serious problem for seniors. It isn’t just a problem of discomfort. It can lead to a choking hazard. There are a few ways to address this through food texture. There are standard foods that are softer options. One option is mechanical soft food, which is processed into smaller pieces without affecting the flavor. And lastly, there is puree. This last one is a little more difficult and does take getting used to. It’s often found in nursing homes but can be done in the home with the right equipment.
Before you make any decisions on this matter, you must first speak with the patient’s primary care physician. They can refer you to either a Speech-Language Pathologist or a registered dietitian. They will perform what is known as a barium swallow test, which helps determine any difficulties your loved one may have with swallowing. They can make any necessary changes to how food is prepared to avoid choking hazards.
How can caregivers help seniors eat healthier?
Caregivers, whether hired or family members, can help seniors eat healthier in many ways. Shopping for better food choices and preparing meals that fit the person's dietary needs are great ways to stay on track. It doesn’t always mean feeding them boring foods they don’t like; it means planning meals and finding options they want to eat that match their health needs.
You can also involve your senior in meal planning and grocery shopping. It gives them a sense of purpose and makes them feel part of the process, so they don’t feel like they’re just being served whatever you felt like cooking that day.
Again, this is a perfect opportunity to make it a social situation. Including them in the process and joining them during the meal makes them feel less isolated and like they have a purpose in their day.
Why do seniors lose their appetite?
Seniors losing their appetite is not uncommon and has many reasons:
- Dehydration (which is why it is extremely important to keep the fluids going)
- A slower metabolism can cause seniors to feel the need to eat less
- Medication side effects. Check labels and information packets that come with medications from pharmacies. If you’re unsure, ask your pharmacist.
- Dental issues. Dental pain is a very difficult thing to manage, and sometimes it goes without being mentioned. It can present as a lack of hunger when it’s really just too painful to eat.
- Chronic illness. Some illnesses include a loss of appetite, and the best we can do is try to encourage them to eat to maintain some form of nutrition.
- Reduced senses. As we age, our senses (taste and smell) begin to weaken. This makes eating less enjoyable, and often people avoid it altogether.
- Cognitive decline. Most noticeable in people of advanced age, this can also be a sign of dementia/Alzheimer’s. Brain changes can make it hard to focus on the task at hand, such as eating. Physical pain, sensory pain, and fatigue can also play a role here.
When should a senior see a dietitian?
If any of the above is happening, especially lack of eating, difficulty swallowing or a need to improve diet due to chronic illness, it may be time to seek help from a dietitian. Don’t rush to judgment, though. First, ask your primary care physician for advice and see whether they think it's time to take that next step.
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