Ways to optimize your nutrition as an older adult from expert dietitians

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Poor nutrition is more common among older adults due to physical and mental factors, making it challenging to maintain a balanced diet and adequate nutrient intake. Yet, this doesn’t have to be the case. Check out these tips to ensure optimal nutrition for yourself or the older adult in your life.

Healthy nutrition for older adults starts with diet quality

As we age, our appetite and metabolism slow down, making it essential to choose the most nutrient-dense foods per calorie. To ensure your best chance of meeting your nutrient needs without overdoing it, turn to the “plate method.”

A straightforward meal-planning technique, the plate method guides food choices while keeping portions within reason using a salad or 9-inch diameter plate. Eating one helping from each category (see below) on a smaller plate helps limit portions and reach nutrient targets.

Fill half your plate with non-starchy veggies

Eating your veggies helps you reach your fiber, vitamin, and mineral targets.

Filling 50% of your plate with colorful veggies means more crunch and no spaces on your plate.
Mix two or more different vegetables (e.g., salad and roasted veggies) or double up on one kind. Cooked, steamed, raw, canned, or frozen veggies all count. If you have trouble chewing, steer toward cooking your veggies, making them easier to chew.
Not sure what’s considered a non-starchy veggie? Check out this article to learn more.

*If you wish to gain weight, drizzle your veggies with olive oil or pair with sliced avocados for an extra caloric punch!

Fill a quarter of your plate with whole grains or starchy veggies

This vital food group helps provide energy while prioritizing whole foods. You’ll consume more B vitamins, certain minerals, and fiber by choosing whole grains and limiting processed grains.

Whole grains include brown rice, whole-wheat pasta, quinoa, whole-grain bread, 100% corn tortillas, and barley.
Starchy veggies have similar calorie content to whole grains. Examples include white potatoes, sweet potatoes, corn, peas, and winter squash (such as butternut or acorn).

Dedicate a quarter of your plate to lean protein

Protein is crucial for maintaining muscle mass as we age. Yet many older adults struggle to get enough protein.

Lean proteins include meats such as skinless chicken and fish, eggs, beans, and whole-soy products like tofu or tempeh.
Low-fat dairy products such as plain yogurt or cottage cheese are good protein sources, easier to tolerate, and don’t require much preparation.

Staying adequately hydrated is an essential component of nutrition for older adults

Our thirst mechanism changes as we age, meaning waiting until we feel thirsty to drink fluids is actually too late. Yet, staying hydrated is essential for proper digestion, circulation, body temperature regulation, and joint lubrication, among other things.

Sip on water or other non-caloric beverages throughout the day instead of consuming all fluids later in the day to stay energized and reduce middle-of-the-night trips to the bathroom.

Need help determining your daily fluid target? Check out this article to learn more about calculating hydration needs.

Keep a handle on sugar and sodium

Did you know that aging weakens your sense of taste, meaning you may be naturally drawn to saltier and sweeter foods? Reducing sodium and added sugars may take some effort, but the health benefits are worth it. It can help manage blood pressure and reduce the risk of chronic health issues such as heart disease and diabetes, which tend to increase as we age. All the more reason to dial in your nutrition if you are an older adult.

How to reduce added sugar

Whether you are a young kid or an older adult, eating too much sugar can interfere with meeting your nutrition goals.

Limit desserts, soda, juice, candy, and pastries.
Reduce your intake of processed foods, which often contain added sugar, and opt for natural sweeteners like fruit.

Check out this article to learn what counts as added sugar and how much is too much.

How to lower sodium intake

Limit your consumption of packaged foods such as seasoned and boxed rice, frozen pre-made mashed potatoes, or frozen pasta meal kits.
Choose fresh or minimally processed foods such as fresh or frozen veggies, whole-grain pasta, and quinoa.
Season meats and vegetables with fresh or dried herbs, spices, or lemon juice instead of relying on salt for flavor.
Cook with low-sodium broth and no-salt-added ingredients such as canned tomatoes and beans.
Remove the salt shaker from the table, making it less convenient to salt your food.

Review this article for additional tips on lowering sodium.

Did you know Premium membership allows you to customize your targets for sodium, sugar, and other nutrients in the MyNetDiary app? Simply tap My Weight Plan on your Dashboard or home screen and select the “Nutrient Targets” tab at the top. When you choose specific nutrients, you may also select “Show on Dashboard” or “Show in Log” under Target and Settings to see the nutrients more conveniently.

Food and nutrition safety shouldn’t be overlooked

While anyone can get a foodborne illness, the risk increases with age. Our immune system weakens as we age, making us more susceptible to pathogens. You can reduce exposure to harmful viruses and bacteria by practicing safe food handling.

We all know it is essential to wash hands, though make sure to wash before preparing food and after handling raw meats in the kitchen.
Prepare food on clean cutting boards and countertops.
Cook meats and eggs to safe internal temperatures using a thermometer. Don’t go by looks or touch alone.
Keep cold foods at 40F or colder and warm foods at 140F or hotter.
If you use a microwave, check to make sure foods are cooked throughout.

Supplement wisely

Food should be the primary source of nutrients, but some older adults may benefit from a supplement to fill in the gaps. Older adults can optimize nutrition by paying attention to these nutrients.

Vitamin B12

Vitamin B12 is important for nerve function, red blood cell formation, and many essential body reactions.

As we age, absorption of this vitamin decreases due to changes in stomach acid, which prevents proper absorption, increasing deficiency risk.

Good sources include animal products and fortified breakfast cereals.

Calcium

Calcium is vital for blood clotting, nerve and muscle health, and optimal bone health. Needs increase with age, though some older adults may not be able to tolerate lactose (naturally occurring sugar in milk), so look for lactose-free dairy products or non-dairy foods and drinks fortified with calcium.

Good sources include low-fat dairy products, fortified plant milks, sardines, or canned salmon with bones.

Vitamin D

Vitamin D is essential for strong bones and a healthy immune system. Deficiency can increase with age due to changes in absorption, less time in the sun, and some medications preventing the body from absorbing vitamin D.

Good sources include fatty fish and fortified milks.

Finally, dietary supplements are not regulated like prescription drugs. Talk with your doctor first to determine which, if any, supplements are necessary.