Eating healthful foods is important at every stage of life. With Americans living well into their 80s and 90s, studies continue to show that eating nutrient-rich foods can help individuals live longer, more energetic, and more active lifestyles.
Deanne Brandstetter, M.B.A., RD
President, Academy of Nutrition and Dietetics
As calorie needs decrease with age, it becomes even more important to make every calorie count. Older adults benefit from prioritizing foods that provide key nutrients for physical and mental health, including calcium, protein, and vitamin B12.
Calcium and vitamin D are essential for bone health. Calcium-rich foods include yogurt, broccoli, fortified soy products, sardines, kale, and canned salmon. Vitamin D helps the body absorb calcium, but it’s naturally found in only a few foods. Many people rely on fortified options like milk, soymilk, and cereals, as well as fatty fish like salmon, sardines, and mackerel, to meet their needs.
Protein is another critical nutrient for healthy aging, supporting muscle strength, immune function, and recovery from illness. Good sources of protein include fish, chicken, and lean cuts of beef, pork, and lamb, as well as plant-based options like beans, tofu, eggs, and nuts. Foods like low-fat or fat-free milk, yogurt, cheese, and fortified soy alternatives can help meet both protein and calcium needs. Try to include good sources of protein throughout the day, such as chickpea hummus with whole grain crackers as a snack, for example.
Vitamin B12 plays an important role in brain and nervous system health and in the production of red blood cells. As we age, the body’s ability to absorb B12 can decline. Vitamin B12 is found in animal-based foods, such as fish, meat, eggs, and dairy products, as well as fortified foods. People following plant-based diets should talk with their healthcare provider about whether a B12 supplement is needed.
An evolving relationship with food
Beyond nutrients, eating can become more complex due to physical, medical, and social changes. With tooth loss or dentures, foods we once enjoyed can become uncomfortable to eat. As we age, diets also change to help combat chronic diseases, such as reducing sodium, eliminating foods that are no longer well tolerated, or making changes to support healthy blood sugar levels.
At the same time, aging can open the door to rediscovering food in new ways. Tastes change over time, and foods you once disliked may now be appealing. This is a great opportunity to experiment with new recipes that meet your nutrition needs while still being enjoyable and craveable.
For example, try a crispy Thai chicken smash burger made with ground chicken. Sear it until golden, and top with Thai chili sauce and crisp lettuce on a sprouted-grain bun. Another idea is to swap traditional crab cakes for salmon cakes made with canned salmon, whole-wheat breadcrumbs, eggs, fresh herbs, and a light drizzle of olive oil. With the right choices and a little creativity, eating well can remain both nourishing and delicious at every age.
Registered dietitian nutritionists (RDNs) can help you with credible nutrition information to meet your unique health needs. For more information and to find an RDN in your area, visit eatright.org/find-a-nutrition-expert.
