A diet rich in protein and other nutrients and low in calories and sugar may help older adults best support their bodies and lower their chances of falls and age-related illness.
As the body ages, muscle mass and bone density can begin to decrease, often resulting in mobility issues and even increasing a person’s risk of injury. In addition, a person’s metabolism may begin to slow down with age.
What a person puts on their plate can make a huge difference. Eating a well-balanced diet can help reduce the chance of conditions and diseases that may develop with age.
This article discusses what nutrients a person should eat in older age (ages 65 years and older), how many calories they should aim to eat, and how to plan and stick to a balanced diet.
That said, every person’s exact dietary needs will vary, and a person should always consult with their doctor or a registered dietitian before making any nutritional changes.
According to
Participants in the study were living with obesity. Those who ate a high protein, low calorie diet experienced greater weight loss, while maintaining muscle mass, improving their bone quality, and also improving their markers of longevity and lowering their risk of death.
However, whether a person is living with obesity and actively trying to lose weight or not, according to
One way to
Also, avoiding animal-based foods is not suitable for everyone’s health needs. So, people should consult a healthcare professional before excluding any foods or making any significant changes in their diet.
The following chart shows nutrients a person
| Nutrients | Amount for FAABs | Amount for MAABs | Sample foods |
|---|---|---|---|
| protein | 56 g | meat, eggs, nut butter | |
| fiber | 22 g | 28 g | vegetables, seeds, lentils |
| calcium | 1,200 mg | 1,000 mg | legumes, milk, sweet potatoes |
| vitamin D | 600 IU | 600 IU | mushrooms, fortified milk |
| omega-3 | ALA: 1.1 g EPA and DHA: | ALA: 1.1 g EPA and DHA: 250 mg to 500 mg | fatty fish, seaweed, spirulina |
| vitamin B12 | 2.4 mcg | 2.4 mcg | beef, oysters, eggs |
When it comes to protein, research from 2023 suggests that the standard recommended amounts for older adults might not even be sufficient. People older than 50 years of age who weigh around 150 pounds (lb) may need to eat as much as 75 to 135 g to maintain muscle mass, especially if they exercise regularly.
To include more protein and a wide variety of other nutrients in their diet, a person should choose balanced amounts of foods from the following categories:
- fruits and vegetables
- whole grains, such as oatmeal, whole wheat bread, and brown rice
- nonfat or low fat dairy products
- seafood, poultry, lean meats, and eggs
- legumes, nuts, and seeds
Older adults can plan and include foods from vegetables, healthy proteins, and grains in their diets. Healthcare professionals recommend filling half of the plate with vegetables while splitting the other half between healthy protein and grains.
Also, it is a good idea to stick to whole ingredients, thereby limiting ultra-processed or high-sugar foods and beverages. When cooking is less appealing, a person may wish to cook ahead and freeze portions to eat later.
That said, if meal planning or cooking is too time consuming or challenging, a person can try to eat foods or dishes they are already accustomed to while making small ingredient changes as needed.
Medicare and nutrition
Some Medicare Advantage (Part C) plans may cover meal delivery services or offer a grocery allowance.
A person eligible for Original Medicare (Part A and B) is eligible for an Advantage plan and can look up available plans in their area on Medicare.gov.
As people grow older, they can experience a decline in muscle mass and bone density, which can lead to mobility challenges, a higher chance of injury, and a slower metabolism.
For this reason, choosing the right foods can play a crucial role in reducing the likelihood of age-related conditions and diseases.
A diet high in protein and other essential nutrients, while being low in calories and sugar, can help older adults maintain their health and reduce the risk of falls and illnesses related to aging.