Healthy eating for older adults is mostly the same as for everyone else, built on vegetables, fruit, whole grains, protein foods and healthy fats, but a few nutrients need more attention with age. These are protein to help keep muscle, calcium and vitamin D for bones, vitamin B12, which becomes harder to absorb, fiber, and fluids. The NIH Office of Dietary Supplements advises people over 50 to get most of their vitamin B12 from fortified foods or supplements. And unintended weight loss is a warning sign, not a success.
Why nutrition needs change with age
As people get older, they often need less energy because they move less and have less muscle, but their need for many nutrients stays the same or rises. That means every meal has to work a little harder. Appetite, taste, teeth, digestion and mobility can all change too, which can make eating well harder.
The key nutrients to focus on
| Nutrient | Why it matters | Good sources |
|---|---|---|
| Protein | Helps maintain muscle and strength | Eggs, fish, chicken, dairy, beans, lentils, tofu |
| Calcium | Bone strength | Milk, yogurt, cheese, calcium-set tofu, fortified plant drinks, canned fish with bones |
| Vitamin D | Helps the body absorb calcium; bones and muscles | Oily fish, eggs, fortified foods, sunlight, supplements |
| Vitamin B12 | Healthy blood and nerves | Fortified cereals and plant drinks, supplements, meat, fish, dairy |
| Fiber | Regular bowel habits | Whole grains, beans, fruit, vegetables |
| Fluids | Hydration | Water, milk, tea, coffee, soups |
Calcium and vitamin D
In the US, calcium needs rise to 1,200 mg a day for women from 51 and men from 71, and vitamin D needs rise to 20 mcg (800 IU) a day from age 71, according to the NIH Office of Dietary Supplements fact sheets on calcium and vitamin D. In the UK, the NHS recommends 10 mcg of vitamin D a day for adults, and a supplement all year round for people who rarely go outdoors, such as frail or housebound people and care home residents. Our guide to vitamin D explains more.
Vitamin B12
Many older adults don’t have enough stomach acid to absorb the vitamin B12 naturally found in food, as the ODS explains, which is why it advises people over 50 to get most of their B12 from fortified foods or supplements. Some common medicines, such as metformin and acid-reducing drugs, can also affect B12. If you take them, ask your doctor whether your levels should be checked.
Protein
Protein helps maintain muscle, which matters for strength, balance and independence. The official minimum for adults is 0.8 g per kg of body weight a day, as Harvard Health explains. A practical habit is to include a protein food at every meal, rather than saving it all for dinner. Our guide to high-protein breakfast ideas has easy options.
Drinking enough
Older adults can be at risk of not drinking enough. The NHS suggests 6 to 8 glasses of fluid a day, more in hot weather or illness, and says tea, coffee, water and lower-fat milk all count. Offering a drink with every meal and snack, and keeping a glass within reach, helps.
If a doctor has advised a fluid limit, for example for heart failure or kidney disease, follow that advice instead.
Warning sign: losing weight without trying
Unintended weight loss in older adults is a reason to see a doctor. The NHS says losing 5% to 10% or more of body weight over 3 to 6 months is one of the main signs of malnutrition, and that people aged 65 and over are particularly at risk. Feeling tired all the time is another sign the NHS lists.
If you or someone you care for is losing weight without trying, talk to a doctor, who can check for underlying causes and suggest ways to boost nutrition.
Practical tips when appetite is small
- Eat little and often: three small meals and two or three snacks may be easier than three big meals.
- Make every bite count: add milk to porridge and soups, cheese to vegetables, nut butter to toast, and an egg to a salad.
- Keep easy foods in stock: yogurt, cheese, eggs, canned fish, frozen vegetables, oats, bread, soup and fruit.
- Make meals social where possible: eating with others can help appetite.
- Check teeth and dentures if chewing is difficult. Softer foods such as soups, stews, scrambled eggs, fish and ripe fruit can help in the meantime.
A sample day
- Breakfast: porridge made with milk, topped with banana and a spoonful of nut butter.
- Mid-morning: a cup of tea and a yogurt.
- Lunch: a sardine or egg sandwich on whole grain bread, with tomato and a piece of fruit.
- Mid-afternoon: a glass of milk and a few crackers with cheese.
- Dinner: baked salmon with potatoes and green vegetables. Our baked salmon with potatoes is a one-tray meal.
Medicines and food
Some foods interact with medicines that are common in older age. Grapefruit can affect some statins and blood pressure medicines, according to the FDA, and people taking warfarin need to keep their intake of vitamin K, found in leafy greens, steady. If you take regular medicines, ask your pharmacist about food interactions.
Common questions
Should older adults take a multivitamin?
Not everyone needs one. Vitamin D (especially in winter or if you’re mostly indoors) and vitamin B12 (from fortified foods or a supplement) are the most commonly recommended. Ask your doctor or pharmacist what suits you, especially if you take other medicines.
Is it okay to eat less as I get older?
Needing less energy is normal, but your need for protein, vitamins and minerals doesn’t fall in the same way. Choose nutritious foods, and see a doctor if you’re losing weight without trying.
Are older adults more likely to be dehydrated?
Older adults can be at higher risk, especially in hot weather or when unwell. Keeping drinks within easy reach and offering one with every meal helps.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
