A dietitian can help you plan meals. Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line in most provinces and territories if you are having problems.

It's also a good idea to know your test results and keep a list of the medicines you take. Watch closely for changes in your health, and be sure to contact your doctor or nurse advice line if you have any problems. Enter L in the search box to learn more about "Nutrition for Older Adults: Care Instructions".

Adaptation Reviewed By: Alberta Health Services. Adapted with permission from copyrighted materials from Healthwise, Incorporated Healthwise. This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information.

Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions. To learn more about Healthwise, visit Healthwise. All rights reserved. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

ca Network. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Main Content Alberta Content Related to Conditions Healthy Aging Healthy Eating and Older Adults More Alberta Content. Important Phone Numbers.

Topic Contents Your Care Instructions How can you care for yourself at home? When should you call for help? Where can you learn more? Top of the page. Nutrition for Older Adults: Care Instructions. Your Care Instructions Good nutrition is important at any age.

How can you care for yourself at home? To stay healthy Eat a variety of foods. The more you vary the foods you eat, the more vitamins, minerals, and other nutrients you get. Eat vegetables and fruits. Fresh, frozen, or no-salt canned vegetables and fruits in their own juice, water, or light syrup are good choices.

Include foods that are high in vitamin B12 in your diet. Good choices are fortified breakfast cereal, milk or other dairy products, meat, poultry, fish, and eggs. Older adults who don't eat a variety of foods may need to take a daily supplement to get enough B Get enough calcium and vitamin D.

Good choices include milk, cheese, and yogurt. Other good options are tofu, orange juice with added calcium, and some leafy green vegetables, such as collard greens and kale. If you don't use milk products, fortified soy beverage is another great choice.

Talk to your doctor about calcium and vitamin D supplements. If you are 50 or older, Health Canada recommends taking a supplement with IU of vitamin D each day. Eat protein foods every day.

Good choices include lean meat, fish, poultry, eggs, and cheese. Other good options are cooked beans, peanut butter, and nuts and seeds. Choose whole grain foods. Look for foods including whole grain bread, whole grain cereals, brown rice, quinoa, and oatmeal.

If you have constipation Eat high-fibre foods every day. These include vegetables, fruits, cooked dried beans, and whole grain foods.

Drink plenty of fluids. Share sensitive information only on official, secure websites. The Food and Nutrition Service FNS has programs that cater to our nation's seniors, age 60 and over. The Child and Adult Care Food Program CACFP helps adult care centers provide nutritious foods for older adults and adults with disabilities.

The Commodity Supplemental Food Program CSFP works to improve the health of low-income persons at least 60 years of age by supplementing their diets with nutritious USDA Foods. The Food Distribution Program on Indian Reservations FDPIR provides USDA Foods to income-eligible households living on Indian reservations and to Native American households residing in designated areas near reservations or in Oklahoma.

Learn about Senior Farmers' Market Nutrition Program SFMNP , which provides low-income seniors with access to locally grown fruits, vegetables, honey and herbs.

Read more in the SFMNP Fact Sheet PDF KB. The Supplemental Nutrition Assistance Program SNAP provides nutrition benefits to supplement the food budget of needy families so they can purchase healthy food and move toward self-sufficiency.

Learn about nutrition services for seniors, including congregate meals, home-delivered meals, and other supportive programs. The Older Americans Act OAA Nutrition Programs, part of the Administration on Aging within the Administration for Community Living, provide grants to states to help support nutrition services for older people throughout the country.

Find information about how the Child and Adult Care Food Program CACFP helps reduce the cost of food by reimbursing adult care institutions and family or group day care homes. Learn about the Senior Farmers' Market Nutrition Program SFMNP which provides vouchers to low-income seniors for use at eligible farmers markets, roadside stands and Community Supported Agriculture CSA programs.

An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure. Find food and nutrition programs that focus on the needs of older Americans, age 60 and over. Assistance for Seniors Age 60 and Over.

Serving size is not a recommendation of how much to eat. The nutrition information listed on the label is usually based on one serving of the food; however, some containers may also have nutrition information listed for the entire package. Calories refers to the total number of calories in a serving of the food.

To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories your body uses. Your calorie needs may be higher or lower and vary depending on your age, sex, height, weight, and physical activity level. Check your calorie needs at www.

The Daily Values are reference amounts in grams, milligrams, or micrograms of nutrients to consume or not to exceed each day.

Nutrients are substances in your food that keep your body working well. Eating too much or too little of some nutrients may increase your risk of certain chronic diseases, such as heart disease and high blood pressure.

Older adults have different nutritional needs than other age groups. The Nutrition Facts label can help you monitor some of the nutrients in your diet.

This booklet gives some basic facts about the nutrients commonly seen on the Nutrition Facts label. Use this page to help you talk to your healthcare provider about which nutrients you should track closely for your overall health.

Visit www. gov for more information on making healthy food choices. Many older adults do not get the recommended amount of these nutrients. More often, compare and choose foods to get more of these nutrients on most days.

Dietary fiber is a type of carbohydrate that cannot be easily digested. It can speed up the movement of food and waste through the body increasing the frequency of bowel movements.

Diets higher in dietary fiber may reduce the risk of developing cardiovascular disease. The Daily Value for dietary fiber is 28 grams g per day. Calcium is a mineral that is important for bone health. It also helps with muscle and nerve function, blood clotting, and hormone secretion.

Diets higher in calcium can reduce the risk of developing osteoporosis weak and brittle bones. The Daily Value for calcium is 1, milligrams mg per day. Vitamin D helps your body absorb calcium and is important for bone health.

It also plays a role in blood pressure management, hormone production, and immune and nervous system function. Diets higher in vitamin D can reduce the risk of developing osteoporosis weak and brittle bones.

The Daily Value for vitamin D is 20 micrograms mcg per day. Potassium is a mineral that helps with fluid balance and heart, muscle, and nervous system function. The Daily Value for potassium is 4, mg per day.

Most older adults get too much of these nutrients. More often, compare and choose foods to get less of these nutrients each day.

Saturated fat is found in higher amounts in animal products. An exception is seafood, which is generally low in saturated fat. Unsaturated fats are found in higher amounts in plant-based oils e. Treat yourself and your loved ones with the resources to combat Valve Disease.

Close popup. Food for Thought: The Role of Nutrition in Healthy Aging Published May 3, Prevention Preventive care can help you stay healthy and find medical problems early.

Learn More About Prevention. Nutrition The way we eat throughout our lives impacts the way we age. Learn More About Nutrition. How to Make a Difference this Holiday Season with Meals on Wheels for This is Growing Old Colder weather is upon us, and that means that many older adults may be isolated at home.

Here to talk… more. Malnutrition and Aging: What You Need to Know for This Is Growing Old October 4 through 8 is Malnutrition Awareness Week.

Joining Alliance Vice President of Health Education and Advocacy Lindsay Clarke is… more.

All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Keeping active. Home Keeping active.

Actions for this page Listen Print. Summary Read the full fact sheet. On this page. So, what do the guidelines say? Drink plenty of water — six to eight cups of fluid per day. Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.

Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats. Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado. Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

Limit alcohol. Drink no more than two standard drinks a day. Extras are the high sugar, high fat, high salt foods listed above, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials.

Be physically active. Aim for at least 30 minutes of moderate intensity physical activity, such as walking, every day. Extra specific advice for older people includes: Maintain healthy weight and muscle strength through physical activity. The benefits of walking for older people].

Talk to your healthcare professional if you need to lose or gain weight. Look out for quick and easy healthy recipes for one or two people, and try to eat regularly with family and friends if possible. Be careful with your teeth.

If nuts, grains and hard fruits and vegetables are difficult to chew, try milled wholegrains, soft cooked and canned fruits and vegetables, and nut pastes and butters.

Prepare and store food safely. Follow food safety guidelines to avoid food-borne illnesses which can be particularly bad for older people.

Limit your intake of foods containing saturated fats and trans fats. Keep those to a minimum. Foods like pies, pastries, fried and battered foods, chips, and chocolate are generally high in saturated fat, and may contain dangerous trans fats. Eat these foods very occasionally.

Fresh fruit with reduced fat yoghurt is a good dessert option, or cakes and crumbles made with wholegrain options, like oats. Talk to your doctor about your personal health needs , particularly about how best to apply the dietary guideline that says to limit saturated fats, added salt, and added sugars above.

Some older people may be at risk of malnutrition from restricting their food intake, and eat too few nutrients and kilojoules for their age. Eat plenty of fibre and drink plenty of fluids. Try to drink water about 6—8 cups of fluid a day, and more in warmer weather or when exercising.

Water is your best bet for hydration, but tea, coffee, mineral and soda water, and reduced fat milk count too. High fibre foods and plenty of fluids will help to move slow bowels.

Use less salt. Everyone needs some salt, but too much can increase your risk of high blood pressure and heart disease. Watch your intake of high salt foods, such as cured meats ham, corned beef, bacon, lunch meats etc. Choose reduced salt food when shopping, and flavour your cooking with herbs and spices instead of salt.

Watch your alcohol intake. Follow Australian guidelines if you drink: no more than two standard drinks on any given day for healthy men and women.

Get your vitamins and minerals. If you eat less or have digestive issues, you may be deficient in some important vitamins and minerals. Speak to your doctor about your levels, and always choose a variety of foods from the five food groups. Fish is your friend.

Regularly consuming fish may reduce your risk of heart disease, stroke, dementia, and macular degeneration a type of vision loss. Eating fish twice a week is wise. For the five food groups, aim for these serves each day : Serving sizes for each food group are: vegetables : a standard serve is about 75 grams — kilojoules ; for example, ½ cup cooked green or orange vegetables or ½ cup cooked dried or canned beans, peas or lentils fruit : a standard serve is grams kilojoules ; for example, a medium apple or banana, or two kiwifruits or plums.

Try to eat whole fruit and not fruit juice grain foods: a standard serve is kilojoules; for example, one slice of bread or ½ cup cooked porridge. Keep the following health matters in mind too. You may like to try these meal ideas for a protein boost: breakfast : add yoghurt and milk to cereal; or try egg, sardines, leftover meat or cheese on toast lunch : have some cheese or ham; make an open sandwich of tinned tuna or sardines; have a glass of milk or a banana smoothie dinner : serve meat, chicken, fish or eggs with vegetables like broccoli or cauliflower with melted cheese; enjoy ice-cream, yoghurt or custard with fruit for dessert.

Weight-bearing exercise, such as walking or light weights, is also important for bone health. Arthritis If you suffer from arthritis, fish oil may help.

Healthy bowels To keep your bowels active, include plenty of fibre in your diet. Healthy teeth Have your teeth or dentures checked regularly so you can continue to enjoy a wide variety of foods. How to make quick and simple meals If shopping is an issue, keep your pantry stocked with foods that will last a long time.

Some good items to stock up on include: canned fruit and canned and UHT fruit juice canned vegetables reduced salt where possible baked beans and bean mixes rice, spaghetti, pasta, flour, rolled oats and breakfast cereals canned, powdered and reduced fat UHT milk and custard canned meat and fish canned soups sauces such as reduced salt soy sauce and pastes such as reduced salt peanut butter vegetable oil such as olive oil or canola oil.

Remember… As you become older, the foods and drinks that make up a healthy diet for you may be slightly different from when you were younger. The Australian Dietary Guidelines outline specific nutritional needs for older people.

Know serving sizes and amounts for your age. If you need help choosing or preparing a healthy diet, chat to a family member, your healthcare professional, carer or an accredited practising dietitian.

Talk to your doctor about your specific health needs. Where to get help Your GP doctor Your pharmacist Your carer Dietitians Australia External Link. Some changes that can happen as you age can make it harder for you to eat healthy. These include changes in your:.

Sometimes health issues or other problems can make it hard to eat healthy. Here are some tips that might help:. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. Nutrition for Older Adults.

On this page Basics Summary Start Here Diagnosis and Tests. Learn More Related Issues Specifics. See, Play and Learn Health Check Tools. Research Clinical Trials Journal Articles. Resources Reference Desk Find an Expert.

For You No links available. What is nutrition and why is it important for older adults? What can make it harder for me to eat healthy as I age? These include changes in your: Home life, such as suddenly living alone or having trouble getting around Health, which can make it harder for you to cook or feed yourself Medicines, which can change how food tastes, make your mouth dry, or take away your appetite Income, which means that you may not have as much money for food Sense of smell and taste Problems chewing or swallowing your food How can I eat healthy as I age?

To stay healthy as you age, you should: Eat foods that give you lots of nutrients without a lot of extra calories , such as Fruits and vegetables choose different types with bright colors Whole grains, like oatmeal, whole-wheat bread, and brown rice Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium Seafood, lean meats, poultry, and eggs Beans, nuts, and seeds Avoid empty calories.

These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol. Pick foods that are low in cholesterol and fat. You especially want to try to avoid saturated and trans fats.

Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. You may find them in some store-bought baked goods and fried foods at some fast-food restaurants.

Drink enough liquids , so you don't get dehydrated. Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.

Be physically active. If you have started losing your appetite, exercising may help you to feel hungrier. What can I do if I am having trouble eating healthy? Here are some tips that might help: If you are tired of eating alone, try organizing some potluck meals or cooking with a friend.

You can also look into having some meals at a nearby senior center, community center, or religious facility. If you are having trouble chewing, see your dentist to check for problems If you are having trouble swallowing, try drinking plenty of liquids with your meal.

If that does not help, check with your health care provider. A health condition or medicine could be causing the problem. If you're having trouble smelling and tasting your food, try adding color and texture to make your food more interesting If you aren't eating enough, add some healthy snacks throughout the day to help you get more nutrients and calories If an illness is making it harder for you to cook or feed yourself, check with your health care provider.