How eating well can help you age well

Read time: 3 minutes

March is National Nutrition Month, and the U.S. Food and Drug Administration (FDA) reminds us to make every bite count by making informed choices about the foods we eat. That’s always important, but especially as we get older.

As we age, our metabolism tends to slow down and muscle mass may diminish. These kinds of changes can affect how we process and use nutrients from the foods we eat.

People’s specific nutritional needs vary, and older adults typically need fewer calories. But generally, there are certain nutrients that are important for older adults to prioritize: protein, fiber and specific vitamins and minerals.

Protein

Sarcopenia is a condition that causes older adults to lose muscle mass and strength. That can affect their mobility and independence, as well as increase their risk of developing cardiovascular disease and diabetes. Protein is essential for maintaining muscle mass, so older adults need to eat enough high-quality, protein-packed foods throughout the day.

Good sources of protein:

lean meats
poultry
fish
eggs
tofu
legumes (beans, peas, lentils)
nuts and seeds

A note about hydration: Because the sensation of thirst declines with age, it can be hard for older adults to drink enough fluids to stay hydrated. Drinking water with meals and throughout the day can help prevent dehydration and help with digestion.

Fiber

Fiber plays an important role in gut health and metabolic function. Plus, research suggests a high-fiber diet is associated with better physical performance, increased longevity, improved cognitive function and a decreased risk of developing cardiovascular disease.

Good sources of fiber:

whole-grain bread
broccoli
beans
avocados
apples
berries
(or ask your doctor about taking a fiber supplement to promote healthy digestion)

A note about vitamin B-12: Vitamin B-12 plays an essential role in red blood cell formation, cell metabolism and nerve function. A deficiency of it can lead to anemia, fatigue, muscle weakness, intestinal problems and nerve damage. The ability to absorb vitamin B-12 can decrease with age and with the use of certain medicines. (People who follow a vegetarian or vegan diet also might be at higher risk of this vitamin deficiency because plant foods don’t contain vitamin B-12.) Food sources of vitamin B-12 include poultry, meat, fish, dairy products and fortified breakfast cereals.

Calcium

As we age, we tend to absorb less calcium from our diet, which can cause our body to remove calcium from our bones, making them weaker. Calcium deficiencies have also been linked to abnormal heart rhythms.

Good sources of calcium:

milk
yogurt
cheese
calcium-fortified cereal
sardines
green leafy vegetables like collard greens and kale

Potassium

One of the most important minerals for health, we need potassium for muscle contraction, and normal brain, heart and nerve function. As we age, our kidney function decreases, which may affect potassium levels in the body.

Good sources of potassium:

bananas
potatoes
lentils
dried apricots

A note about balance: Although the nutrients listed are the ones most older adults should prioritize in their diets, it doesn’t mean going overboard on any of them. Too much potassium, for example, can cause muscle weakness, nausea and irregular heart rate. Talk with your doctor if you have questions about your nutritional needs.

Folate

Critical for the proper functioning of our nervous system at all ages, it can also reduce the risk of depression, hearing loss and cognitive function.

Good sources of folate:

meats (beef liver)
vegetables (spinach, broccoli, avocado)
fruits
beans
dairy products
some breakfast cereals

Vitamin D

A deficiency in this vitamin can increase the risk of developing osteoporosis, cardiovascular disease, hypertension and cognitive decline.

Good sources of Vitamin D:

salmon
sardines
eggs
vitamin D-fortified milks

So, when eating, try to make every bite count with a range of nutrient-dense foods. Eat real, whole foods that contain a mixture of good-quality carbohydrates, fats and adequate protein. And don’t forget a wide variety of fruits and vegetables of different colors for a greater variety of vitamins and minerals.

For more information about nutrition needs for all ages, check out the FDA’s MyPlate tool page for a quiz, budget-friendly food ideas, and more.