Adults between age 50 and 71 should get IUs of vitamin D per day, and adults over age 71 should get at least IU. All adults over 50 should aim to take in 1, milligrams of calcium per day.

You can add more calcium and vitamin D to your diet by eating green leafy vegetables and yogurt or by drinking milk, fruit juice and other products fortified with vitamin D. Older adults don't always get enough vitamin B12 in their diets, according to the Academy of Nutrition and Dietetics.

This is particularly true for those who take acid-reducing or diabetes medications like Prilosec and Metformin, respectively , which reduce the ability to absorb vitamin B12, according to the National Institute of Health NIH. If you do take these medications, talk to your doctor to make sure you're getting enough of the nutrient.

In general, though, older adults should aim to get 2. Foods high in vitamin B12 include animal products like clams and Alaskan king crab, as well as vegan options like tofu and fortified cereals.

Getting the right amount of minerals like potassium and sodium is important for long-term health. Adults AMAB over 51 should aim for 3, milligrams per day of potassium, while people AFAB over 51 should aim for 2, milligrams per day, according to the NIH.

Get more potassium with fresh fruits, vegetables, milk and milk products. Having the proper sodium and potassium balance is linked with a lower risk for high blood pressure , kidney stones and bone loss, according to the NIH.

Your brain and heart are about 73 percent water, your lungs are about 83 percent and even your bones are 32 percent water — so H2O is obviously essential to survival.

At all ages and stages of life, your body depends on water, so it should come as no surprise that hydration is key to staying healthy and feeling good.

In addition to helping the body build new cells, eliminate waste, keep joints lubricated and much more, water is an important part of a system that keeps fluids and electrolytes balanced.

Electrolytes are minerals in the body that carry an electric charge, and they help regulate nerve and muscle function, hydrate the body, balance blood pressure and acidity and rebuild damaged tissue, according to the National Library of Medicine.

What's more, as you age, the amount of total water in your body decreases, as does your ability to sense thirst, which means dehydration can come on quickly. If you suspect that you're dehydrated, try frequently drinking small amounts of water.

If your symptoms don't improve, call your doctor or go to the hospital, as severe dehydration can lead to seizure, kidney failure, coma and even death, the same study notes. If you're drinking juice or soda, try mixing in half a glass of water to cut down on the sugar and calorie content.

You can also get fluids through foods such as soups, fresh fruits and vegetables. There's no specific recommendation on how much water older people need to drink, despite the old rule to gulp eight 8-ounce glasses per day. Water needs vary by weight and activity level, along with the other liquids and foods you're enjoying.

Drinking 30 to 50 ounces, or 4 to 6 glasses, of water per day may prevent dehydration, according to Harvard Health Publishing. All this being said, it is possible to drink too much water.

If you have a condition like thyroid disease or have kidney, liver or heart problems, or if you're taking medications that make you retain water, like non-steroidal anti-inflammatory drugs NSAIDs , opiate pain medications and some antidepressants, talk to your doctor about how much water you should be drinking.

Include on a regular basis fruits, vegetables, lean proteins, full fat sources of dairy, whole grains and healthy plant-based fats will provide those nutrients and help to control calories.

It also will help to balance your calorie intake by getting at least 30 minutes of physical activity most days of the week. Being physically active helps older men rev up metabolism, build and strengthen muscles, maintain bone health and increase energy levels. Book appointment Find a Location Find a Doctor.

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How our relationship with Blue Cross and Blue Shield of Texas works for you. Related articles. Choose foods that look good and have a variety of textures and temperatures.

Try new ideas. Use garlic and seasoning on foods, add a new texture like crushing crackers in soup, or change the temperature like serving applesauce warm with cinnamon. Dry mouth is another problem faced by many older adults. It can be difficult to chew and swallow because of a lack of saliva.

Dry mouth is a potential side effect of many medications such as drugs to lower blood pressure or treat depression. It may also be a symptom of cancer or kidney failure. To relieve dry mouth discomfort, watch out for spicy foods that irritate the lips and tongue. Eat soft foods that have been moistened with sauces or gravies.

Try sucking on hard candies or popsicles and drink plenty of fluids. A room humidifier may help by moistening the air.

It will also help to breathe through your nose—not your mouth. Tooth loss or mouth pain can be an obstacle to good eating. Dentures should be adjusted for a proper fit. Softer foods are easier to chew. Drinking plenty of water or other fluids with meals may make swallowing easier.

Good dental care brushing, flossing, regular check-ups will help keep teeth and gums healthy. There are many factors that influence appetite including digestive problems, certain medications, depression or loneliness. To encourage eating and appetite, keep portions small, allow plenty of time to dine, eat smaller meals more often, prepare attractive meals, play dinner music, eat meals with friends, and increase physical activity where possible.

Consult a physician if the lack of appetite results in unwanted weight loss. Constipation can be a chronic problem for many older adults. It can be caused by not getting enough fiber or fluids and by being physically inactive. To stay regular and avoid the strain of constipation engage in physical activity, drink plenty of fluids and eat fiber rich foods such as whole grain breads and cereals, legumes, vegetables and fruit.

Fiber gives bulk to stools and fluids help keep stools softer making them easier to eliminate. The small intestine may no longer be producing the enzyme lactase which breaks down the natural sugar, called lactose, in milk.

When the lactase enzyme is missing you may experience bloating, abdominal cramps and diarrhea. Tolerance to lactose is variable. Try eating smaller amounts of these foods, eating them during a meal instead of alone or having them less often perhaps every other day.

Lactose-reduced and -free products are now available. Look for them in your supermarket. Also, the lactase enzyme is available in tablets or drops that can be added to milk before drinking. Follow the specific directions found on the packages. Medications and older age often go together.

Medications improve health and quality of life but some can profoundly affect nutritional needs. Be sure to consult with the physician or pharmacist as to specific instructions concerning food-drug interactions and directions on when and how to take medications.

Part of the pleasure of eating is in socializing with others. Many older adults who live alone may find mealtimes boring or depressing.

Put some fun back into eating by getting together with friends for weekly or monthly potluck dinners. Look for a senior center in your community. This is a great way to meet old and new friends and many have programs that offer a midday meal on weekdays. Invite a friend to lunch at your home.

Join a community service club or organization. Many of these groups plan social activities which often include getting together for meals. When home alone, make eating a special event with candles, tablecloth, music and something delicious to eat. Look to local agencies for help for older adults who find it hard to cook their own meals or get out of the house.

Meals-On-Wheels programs provide food for people who are home-bound. Home health care organizations can provide aides who will shop and prepare meals for older disabled adults. Some local churches or community groups have volunteers who will help older adults with shopping and food preparation.

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Open Search Close Search: Search. Nutrition for Older Adults. If you have three or more of the risk factors listed below consult with a physician or registered dietitian: ill health poor eating habits unexpected weight gain or loss taking medications poor dental health economic hardship loneliness and lack of social contacts the inability to care for yourself Nutrition Facts Older adults need the same nutrients as younger people, but in differing amounts.