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Healthy eating for older adults (55+ years)
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Body

Enjoying a variety of healthy options from the five food groups will provide the nutrients you need to stay well and be active in later life. 

Health issues and other changes can make it harder to buy prepare and eat enough food as you get older.

Focus on making every mouthful count by choosing foods you enjoy and seeing mealtimes as a social activity that you can share with others.


Common challenges and helpful tips

Healthy heart

Too much salt can increase your risk of high blood pressure stroke and heart disease. Foods that are high in salt include processed meats (such as ham bacon salami sausages) corned beef snack foods like chips fast foods and sauces such as soy sauce or fish sauce.

Some things you can do to reduce salt:

  • Choose low salt varieties of sauces or packaged products.
  • Buy fresh meat or poultry rather than processed.
  • Flavour your food with herbs and spices rather than salt.

Healthy bowels

Your digestive system slows with age so it is even more important to make sure you are eating enough fibre. Fibre helps to speed up the movement of food through the digestive tract keeping your bowel movements regular and preventing constipation.

Increase fibre in your diet by:

  • Choosing a higher fibre breakfast cereal such as oats or muesli.
  • Switching to multigrain bread rather than white bread.
  • Swapping white rice for brown black or red rice.

When increasing fibre it is important to also make sure you are drinking enough water to reduce digestive discomfort.


Loss of appetite

Many people eat less as they get older. For older adults who are frail or underweight:

  • Eat foods that you enjoy.
  • Try smaller meals more often.
  • Add extra protein and energy with fruit fruit juice cheese yoghurt nut butter margarine olive or canola oil.
  • If you can’t manage a meal milk drinks are a nourishing alternative and are easy to consume.
  • See your doctor or dietitian about your specific health needs and if you need help preparing a healthy diet.

Key nutrients

Your food and nutrition needs change as you age. Choose healthy options from the five food groups that help meet the nutrient requirements for your life stage.


Protein

Function

  • Prevents muscle loss
  • Maintains strength and prevent falls
  • Helps fight infection and heal wounds

Food sources

  • Lean meat poultry and fish
  • Milk yoghurt and cheese
  • Chickpeas beans and lentils
  • Eggs

Calcium

Function

  • Builds and maintains healthy bones
  • Reduces the risk of osteoporosis and fractures

Food sources

  • Milk yoghurt and cheese
  • Nuts or nut butter
  • Leafy greens
  • Dried apricots

Vitamin D

Function

  • Helps absorb calcium for strong bones and teeth

Food sources

You get most of your vitamin D from the sun but some food sources are:

  • Eggs
  • Sardines and salmon
  • Liver

Omega-3 Fats

Function

  • Supports brain function and memory
  • Reduces the risk of heart disease diabetes and arthritis

Food sources

  • Salmon tuna sardines and mackerel
  • Flaxseeds
  • Walnuts
  • Soybeans

Vitamin B12

Function

  • Supports nerve function to r
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