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.
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.
- Consider the financial resources of the older adult and aim for cost-effective meal options. - Look for sales, discounts, and bulk purchases to stretch the budget. - Incorporate affordable staple foods like rice, beans, and frozen vegetables. - Plan meals that reduce food waste to maximize value.
Eat a wide variety of foods from the five food groups : plenty of colourful vegetables, legumes/beans; fruit; grain (cereal) foods, mostly wholegrain and high fibre varieties; lean meats and poultry, fish, eggs, tofu, nuts and seeds; milk, yoghurt, cheese or their alternatives, mostly reduced fat.
Addressing the seven physical needs of the elderly, including nutritional needs, medication management, regular exercise, sleep and rest, pain management, personal hygiene, and regular health check-ups, is fundamental in providing comprehensive care.
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.
Fried foods are especially unhealthy for seniors as they are high in saturated and trans fats, which can increase the risk of heart disease, stroke, and Type 2 diabetes. Eating fried foods too often can contribute to obesity and other health issues.
A healthy diet should include protein from eggs, dairy, fish, meats and poultry; whole grains and other carbohydrates such as fruits and vegetables; fiber; healthy fats that are found in fish, oil, nuts and foods fortified with omega-3 fatty acids.
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
Well-being at this stage of life considers physical (maintaining a good physical level), mental, and cognitive health (self-knowledge, ability to see things in perspective, lifelong learning, and faith), social participation (social support, financial security, community participation), and independence (having the ...
Keep it simple - When creating a meal plan for the elderly person, try to keep it simple and focus on easily prepared foods that don't require a lot of cooking or preparation. Consider quick and easy recipes such as one-pot dishes, salads, sandwiches, and other simple meals that can be prepared quickly.
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.
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