Maintaining a healthy eating plan as you age can help support healthy aging. Aging can affect eating habits and nutritional needs, so it is important to change your diet to match these changing needs.

Various social and health changes in older adults (ages 65 years and older) can affect their nutritional status. They are generally at a higher risk of chronic conditions, such as cardiovascular diseases and some cancers. This population is also more at risk of changes in their bone and muscle mass, which can lead to related conditions, such as osteoporosis and sarcopenia.

Adopting a healthy eating lifestyle and remaining physically active can help support healthy aging, prevent certain conditions, and manage conditions you may already have.

A dietary pattern involves what you eat and drink on a given day. A healthy dietary pattern consists of nutrient-dense foods and beverages across all the food groups.

Know the food groups

According to a 2020 U.S. Department of Agriculture (USDA) analysis, less than 50% of older adults meet the recommendations for the main food groups.

The USDA MyPlate guidance notes the following main food groups for healthy eating:

  • fruits
  • vegetables
  • grains
  • protein
  • dairy

The Dietary Guidelines for Americans give the following recommended amounts of each food, depending on your needs and calorie intake:

  • Vegetables: 2 to 3.5 cups per day
  • Fruits: 1.5 to 2 cups per day
  • Grains: 5 to 9 ounces (oz) per day
  • Dairy: 3 cups per day
  • Protein: 5 to 6.5 oz per day

Various factors of aging can influence eating habits and dietary choices. These range from physical changes to psychological and social changes.

Physical changes

Some examples of physical changes include:

  • Loss of taste and smell can lead to a loss of appetite.
  • An increasing number of adults are entering older age with excess body weight and body fat.
  • Loss of bone and muscle mass can influence the metabolic rate at which your body burns calories and uses energy.
  • Age-related conditions and the increased use of medications can interfere with the absorption, ingestion, and metabolism of food.
  • Dental issues can also affect how you eat and how much you eat.

Psychological and social changes

Examples of social and psychological changes with age include:

  • Older adults may experience lower income or poverty, due in part to the need to pay for prescriptions, which may lead to the inability to financially meet nutritional needs.
  • The increased likelihood of eating alone and loneliness can lead to people consuming less. Older adults who eat with others typically consume more than those who eat alone.
  • Psychological issues, like depression, are common among older adults. These can lead to lower energy levels and a loss of appetite.

Changes in nutritional needs

As people age, they typically require fewer calories to maintain the same weight. This is due to the natural loss in muscle mass, and other body changes and conditions that potentially make them less active. Losing muscle contributes to how your body uses calories, typically slowing down the rate.

The natural decline in muscle mass also requires a higher intake of protein. However, older adults are not generally getting enough protein in their diet.

Vitamins D and B12 are even more important for older adults. These vitamins play a role in bone health and keeping the nervous system functioning properly. Adults with ages 71 years and older require more vitamin D.

While older adults do not require more B12 than younger adults, their bodies may be less likely to absorb it properly. Some medications can also make it more difficult to absorb this essential vitamin. This makes it even more important to eat nutrient-dense foods.

Adults over 60 years of age are more likely to drink fewer fluids than younger adults, which can make it difficult to stay properly hydrated.

One reason is that the ability to detect thirst can decline as a person ages. Another reason may be that people drink less because they experience bladder control issues. However, staying hydrated plays an important role in the absorption of nutrients and the digestion of food.

Sometimes, small changes can make a big difference in healthy eating habits. Here are some tips to help you eat a healthy and well-balanced diet:

  • Enjoy a variety of foods from each food group.
  • Choose foods with little to no added sugar, saturated fats, and sodium.
  • To help get enough protein to maintain muscle mass, try eating:
    • seafood
    • dairy
    • fortified soy alternatives
    • beans
    • peas
    • lentils
  • Add sliced or chopped fruits and vegetables to snacks and meals. If slicing and chopping are difficult for you, look for pre-cut varieties.
  • Try to eat foods fortified with vitamin B12, such as some cereals. You can also talk with your healthcare professional about taking supplements.
  • Reduce your sodium intake by seasoning foods with herbs and citrus, such as lemon juice.
  • Drink plenty of water throughout the day to help with digestion and the absorption of nutrients. Avoid sugary drinks.

Meals can be more enjoyable when you share them with others. Turning eating into a social occasion can help you eat more:

  • Invite friends or family to join you.
  • Attend a potluck a couple of times a week.
  • Check local community centers or places of worship to see if they offer social meals.

Did you know?

Medicare will help cover the services of a nutritionist under certain circumstances. Medicare Part B will help cover these services if you have diabetes, kidney disease, or have recently had a kidney transplant.

Medicare Advantage (Part C) offers the same coverage. Medicare-approved private insurance companies approve these plans, they may offer coverage under differing circumstances. You can check with your plan to see whether coverage is available.

Nutritional needs and eating habits tend to change as people age. However, maintaining a well-balanced diet can help prevent and manage chronic conditions, maintain muscle mass, and boost energy.

Eating the recommended amounts of each food group can help you maintain a balanced diet as you age. It is never too late to begin eating a well-balanced diet. You can speak with a healthcare professional for information and tips on how to change your eating habits.