Healthy eating for older adults

Eatwell is a guide that shows the types of food commonly consumed and the recommended proportions to maintain a balanced, healthy diet.

It is important to include many different foods in your diet.

Eatwell is divided into five food groups.

• Fruit and Vegetables
• Starchy Foods
• alternatives to dairy products
• Beans, pulses, and fish are all protein
• Spreads and oils

You can find more information about the Eatwell Guide at:

• Eatwell Guide and Resources (external link that opens in a New Window / Tab)

Minerals and vitamins

It is important to get the correct amount of vitamins. In later life, it is important to take the following vitamins and minerals.

Calcium

Osteoporosis, a serious health problem for older women in particular, is a significant issue.

As the bone density decreases, fracture risk increases.

Dairy products like milk, cheese, and yogurt are good sources of Calcium, especially when you choose lower-fat versions.

Cacao is also present in fish canned with bones, such as sardines.

Soya beans, tofu, and green leafy vegetables such as broccoli, spinach, and cabbage are also good sources of Calcium.

Iron

Eat plenty of foods rich in iron to keep your body’s iron levels up.

Red meat is the best source of iron. Iron can be found in:

• Pulses (such as beans, peas, and lentils).
• Oily fish, such as sardines
• eggs
• You can also read about it here
• green vegetables
• Breakfast cereals with added Vitamins

Vitamin C

You can help your body absorb iron by eating foods and beverages rich in Vitamin C. For example, you could eat some fruits or vegetables with an iron-rich dish or drink a glass of juice.

Vitamin C is found in citrus fruits, green vegetables, peppers, and tomatoes.

Vitamin A

Too much Vitamin A (more than 1.5mg per day from food or supplements) may increase the risk of fractures.

You should limit your intake of liver and liver products, such as pate, to no more than one serving per week. Or, you can eat smaller portions.

Vitamin D

Vitamin D helps maintain and develop healthy teeth, bones, and muscles.

Vitamin D is obtained from three sources.

• sunlight
• Food
• Vitamin D Supplements

You may not need to take vitamin D supplements during the summer (late March/April to the end of September).

A person who is indoors for a long time will need to take a daily vitamin D supplement of 10 micrograms because they are not getting enough sunlight on their skin to produce vitamin D.

The healthcare team may recommend vitamin D and Calcium for older adults to maintain bone health and prevent osteoporosis.

Potassium

Your kidneys are less capable of removing potassium from the blood as you age.

Avoid taking potassium supplements without medical advice.

Folic acid

The folic acid in foods can help to maintain good health as we age.

Green vegetables, brown rice, and bread with added vitamins are good sources.

What to Drink

Make sure to drink enough.

Fluids are essential for your body to function properly. They can help you avoid constipation or confusion.

Drink six to eight glasses (or other fluids) of water or other liquids every day to avoid becoming dehydrated.

Your body may need more when the weather is hot, or you are active.

How do you know if you are drinking enough?

You may not feel thirsty if you are already dehydrated if you have a reduced thirst sense as you age.

Watch out for these symptoms of dehydration

• The urine is dark, and you do not pass much water when you use the toilet
• Headaches
• Confusion and irritation
• Lack of concentration

These signs could be a sign of something else as you age. Consult your doctor if any of these symptoms are worrying you.

Healthy weight

Keep your weight healthy.

Being overweight can impact your mobility as you age, and this, in turn, will affect your health.

Being overweight increases the risk of heart disease, diabetes, and other diseases.

A sudden loss of weight is also not healthy. It could be an indication that you’re not eating enough or are ill.

Speak to your doctor if you’re worried about your weight.

Eating less

It’s normal to eat less as you age because your body adapts and reduces your food intake.

It may be difficult for you to tolerate the food that you used to consume. You can try eating smaller meals and adding healthy snacks.

Eating regularly is important. At least three meals a day are recommended.

It is possible that you don’t feel like cooking all the time. You can increase your intake by consuming tinned or frozen meals.

Heat chilled or frozen foods until they are piping hot.

If you suffer from conditions like arthritis, you may find it difficult to prepare or buy food.

Your GP may be able to help you with this type of problem.

Salt reduction

It would be best if you aimed to limit your sodium intake per day to less than 6g (about 2.4g).

When buying processed food, check the label to see which ones contain less salt.

Replace salt with herbs, spices, and pepper to enhance the flavor of your favorite dishes.

Sugar reduction

Adults shouldn’t consume more than 30g of sugar a day. This is roughly equivalent to seven sugar cubes.

Alcohol

Alcohol is a popular social drink, but in large amounts, it can cause weight gain.

Alcohol can also affect judgment and increase the risk of falling.

The alcohol concentration in the blood increases as you age because you have less weight.

You may need to take more prescription or over-the-counter medications.

You should check if alcohol consumption will affect your medication.