4 essential nutrition tips for older people

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Generally, healthy nutrition tips remain constant throughout your life. Eating a balanced diet full of all the major food groups will help you live long and enjoy a healthy life. Nevertheless, as you get older, your body starts to change. In turn, your dietary and nutritional requirements change as well. Suddenly, you need more nutrients than others, and there are reasons behind this. 

Bearing that in mind, we’re going to look at a few nutrition tips for older people to follow. If you’re above the age of 60 – or live/look after someone like this – pay attention to these tips.

Eat plenty of protein

You may have noticed that a lot of elderly people are drinking protein shakes or meal replacement shakes these days. This is because you need to up your protein intake as you get older. The human body begins to lose muscle more rapidly when you hit 60, so you need lots of protein to maintain muscle to counter this. Protein shakes are the easiest way to get a natural protein boost, but feel free to play around with other aspects of your diet as well. 

Aside from protein shakes and meal replacement shakes, you can obtain proteins from foods like:

  • Chicken
  • Turkey
  • Beef
  • Tofu
  • Lentils
  • Fish
  • Chickpeas
  • Peanuts

Get lots of omega-3 in your system

Omega-3 fatty acids are an essential part of a healthy diet. In essence, your brain uses omega-3 fatty acids to build brain and nerve cells. There is a strong correlation between omega-3 and your ability to learn/memorize things. Indeed, any decent elderly nutrition program will include a fine supply of foods containing omega-3 fatty acids. This is why fish is always referred to as brain food – it has a high concentration of omega-3 for you to absorb. Obviously, as you get older, your brain starts to change and you can lose your memory. Consuming a diet high in this particular nutrient can slow that down and preserve your brain health. 

a glass of milk on a table

Increase your calcium intake

Everyone knows that calcium helps your bones grow stronger. Children are advised to eat a lot of it as their bones continue to grow. However, calcium is also critical for people over the age of 60. The older you get, the less calcium your body absorbs. Therefore, you need to eat more of it to ensure you absorb enough to keep your bones strong and healthy. Plus, elderly people often suffer from osteoporosis, meaning their bones become soft and brittle. A diet high in calcium can stop this!

If you’re interested in learning more about vitamins and minerals, then make sure to view our article on minerals to get a better understanding of how much you need and what they can do for your body!

Get your vitamins

Ensure you eat a diet that helps you get all of your essential vitamins every day. For older people, vitamin C is critical as it can boost your immune system. The same goes for vitamin D, but it is also helpful in absorbing calcium. Also, elderly people tend to spend less time outdoors, meaning vitamin D deficiencies are common. The two best ways to get all your vitamins are by eating the rainbow or taking a daily supplement. 

You can argue that these nutrition tips are applicable to the general population as well. That’s true, but they’re especially important for elderly people. The secret to a healthy life in your older ages is to learn how to adapt your diet to the changes in your body.


Staying healthy throughout your life is very important, but when you’re older, you are more susceptible to health problems. Therefore, it’s important to take of your health, and what’s a better way of doing that than with nutrition!

Make sure to consume plenty of protein, healthy fats like the omega-3s, calcium and vitamin D. These nutrients will help to keep you safe and healthy.

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