You might notice changes in your appetite or energy as you get older. This is common.
Your body naturally changes over time. These changes can include a slower metabolism, reduced ability to absorb nutrients, and a weaker immune system. Illness, medication, and changes in appetite can also affect what and how much we eat.
Why nutrition matters as we age
These natural body changes can increase the risk of poor nutrition. That’s why eating well matters.
Good nutrition can:
- Helps prevent malnutrition
- Supports your body to function at its best
- Reduces the risk of chronic disease
- Supports a positive mental wellbeing
- Lowers the risk of disability and loss of independence
Eating well doesn’t need to be complicated. It’s about making small, everyday choices that support your strength and wellbeing.
You don’t have to figure this out on your own. Age Concern offers a range of programmes to help you feel more confident about food, cooking, and nutrition. Get in touch with your local Age Concern to find out what is available in your area.
Nutrition for healthy ageing
You may find you’re eating smaller portions than you used to. But your body still needs the right nutrients.
Focusing on nutrient-rich food becomes even more important.
When appetite or portion sizes are smaller, it becomes especially important to focus on nutrient‑rich foods, eat regular meals, and monitor any changes in weight.
Aim for three meals a day, with snacks in between if needed, to help meet your nutrition needs.
If you’re concerned you aren’t getting enough nutrients, talk with your doctor about whether supplements are right for you.
There are a few key nutrients that become especially important as you age. The sections below explain what each one does and how to include it in your daily meals. Select each one to learn more.
Aim to include 1–2 serves per day from lean protein sources
Protein provides energy and is essential for repairing and maintaining body tissues.
You can get protein from:
- Lean red meat
- Fish and chicken
- Eggs
- Legumes (peas, beans, lentils)
- Nuts and seeds
Aim to have three serves of calcium‑rich foods each day.
Calcium becomes increasingly important with age. Getting enough can help prevent osteoporosis and reduce the risk of fractures.
Best sources include:
- Milk, yoghurt, cheese, and other dairy products
- Calcium‑fortified soy milk
- Tinned fish with bones
- Nuts such as almonds, Brazil nuts, and hazelnuts
- Legumes, tofu, wholegrain breads, and cereals
Simple ways to boost calcium:
- Enjoy a milky hot chocolate or coffee
- Include yoghurt or cheese daily
- Choose milk‑based soups, sauces, or desserts
Sunlight is the best source. Aim to spend 30 minutes outdoors each day, ideally before 11.00am and after 3.00pm.
Vitamin D helps your body absorb calcium and is essential for bone health. It can be hard to get enough from food alone.
Food sources include:
- Oily fish
- Eggs
- Lean meat
- Dairy products
Aim for at least one serve of meat, fish, chicken, or eggs and at least two serves of milk or dairy products daily.
Vitamin B12 supports normal blood and brain function. A deficiency can cause memory problems, mood changes, cognitive decline, low energy, pale skin, breathlessness, and heart palpitations.
Good sources include:
- Meat, fish, chicken, and eggs
- Milk and dairy products
- Vitamin B12 fortified foods
Folate may help reduce the risk of heart disease and some cancers. Low folate levels can lead to macrocytic anaemia, causing symptoms such as tiredness, weakness, irritability, and heart palpitations.
Include plenty of:
- Wholegrain breads and cereals products and dishes
- Dark green vegetables
- Fruit
- Legumes
Look for folate‑fortified cereals and orange juice when shopping.
Changes in weight
You may notice your weight changing as your appetite or routine shifts.
This can happen for many reasons, including eating alone, poorly fitting dentures or dental problems, illness or medications, difficulty shopping or cooking, or the cost of food.
If you’re losing weight or finding it hard to eat enough, it’s important to talk to your doctor or a dietitian.
If eating feels difficult, small changes can help:
- Choose small meals and snacks rather than large portions. Try easy, nourishing foods like scrambled eggs, creamed corn or baked beans on toast, creamy soups, or fruit with yoghurt or ice‑cream
- Include high‑energy snacks, especially milk, yoghurt, and cheese
- Make extra and put it in your freezer for when you don’t feel like cooking, or you use supermarket ready meals or meal delivery services instead of missing a meal.
- You may be eligible for in-home support to receive meals if you are unable to cook for yourself.
- Add milk powder to milk, tea, coffee, hot chocolate, porridge, or soups for extra protein and calcium
- Enjoy a dessert or pudding every day
- Use standard homogenised milk (dark blue cap)
- Eat your main meal at lunchtime when energy is higher, and save dessert for a lighter evening meal
Eating is not just about nutrition; it’s also about enjoyment.
Simple things can make meals more appealing:
- Use a tablecloth, flowers, and suitable cutlery
- Make meals visually appealing with simple garnishes like parsley or sliced tomato
- Enhance flavour with herbs, spices, sauces, and chutneys
- Use iodised salt in cooking and avoid adding salt at the table
- Encourage shared meals, eating with others often makes food more enjoyable
- Invite those who live alone to join lunch clubs or shared meals when possible
Preventing constipation
Constipation is common and can feel uncomfortable.
It can be caused by age-related changes, medications, being less active, insufficient fluid intake, or not eating enough fibre.
Common signs of constipation are:
- Fewer than three bowel movements per week,
- Difficulties passing stools
- Your abdomen feels bloated or uncomfortable.
To help prevent this:
- Eat plenty of high‑fibre foods, such as fruits and vegetables (leave skins on when possible), kiwifruit, prunes, legumes, and wholegrain breads and cereals.
- Drink 6–8 glasses of fluid daily, including water, tea, coffee, and milk.
- Stay physically active each day.
If constipation continues, it’s important to talk with your doctor or pharmacist.
