Your Healthy Eating Guide to Ageing Well with Strength and Confidence

As we get older, our eating habits can change for a whole host of reasons. Perhaps your appetite isn’t what it once was, cooking feels more tiring or maybe you’re just unsure of what foods are the most nutritious and beneficial for you as you age. 

It’s important to understand nutrition and healthy eating especially since it can make such a big difference to your energy levels, strength, mood and overall health as you get older.

This guide covers and simplifies the latest insights and advice on nutrition and healthy eating, helping you make informed choices and live better. 

Why Healthy Eating Becomes More Important as You Age 

As time goes on, the way our bodies use and respond to nutrients shifts, making smart eating more important than ever. For instance:

• You tend to lose muscle more quickly, making protein crucial 
• Bones can become more fragile so calcium and vitamin D matter more 
• Your appetite can drop, making it harder to get the nutrients you need
• Your sense of thirst can weaken which raises dehydration risk 
• If you have a chronic condition, like diabetes, the right diet can help you manage symptoms and feel more in control
• Your metabolism also slows down 

What Does a Healthy Diet Look Like?

Often people think of a healthy diet as being really restrictive, but it doesn’t have to be all lettuce and lentils. It doesn’t mean going on a drastic diet or completely cutting out food that you love. 

It’s about incorporating nourishing foods into your routine in a way that feels balanced and sustainable.

According to the NHS Eatwell Guide, a healthy diet should include:

• Lots of fruit and vegetables (aim for 5 portions a day)
• Starchy foods like potatoes, wholemeal bread, rice or pasta 
• Protein-rich foods including meat, fish, eggs or beans, lentils and tofu for vegetarian options 
• Some dairy or dairy alternatives like milk, yoghurt and cheese 
• Healthy fats which can be found in avocados, nuts, olive oil and seeds like chia and pumpkin seeds 

It can be hard trying to get the balance right at every meal. So if it’s something you’re struggling with, try to keep it in mind over the course of a day or week. 

Small Changes That Make a Big Difference 

Eating healthily doesn’t have to mean elaborate recipes or pricey ingredients. Here are some realistic, low-effort ways to improve your diet.

Eat little and often 

If you’re someone who struggles with a low appetite, try eating smaller portions more frequently. It could be a bowl of soup with a bit of bread, a yoghurt and fruit bowl or half a sandwich.

Add protein to every meal 

In order to maintain your muscle, which helps with strength, mobility and balance, consider adding protein which is often referred to as the building block of life since it helps the body with growth and repair. 

According to the British Heart Foundation, most adults require around 0.75g of protein per kilogram of body weight. That works out to about 45g for the average woman and 55g for the average man.

In practical terms, that’s roughly two portions of meat, fish, nuts or tofu per day. As a general guide, one portion of protein should fit into the palm of your hand. 

Eat the rainbow 

You might have seen the phrase “eat the rainbow” in health campaigns or nutrition advice. But what does it actually mean?

The colour of fruits and vegetables often reflects the different nutrients they contain:

• Bright orange foods like carrots and sweet potatoes tend to be rich in beta-carotene which is great for your eyes and skin 
• Dark, leafy greens are packed with iron, calcium and folate 
• Deep reds and purples such as berries and beetroots contain lots of antioxidants that support heart and brain health
• Fibre rich foods like wholemeal bread, oats and brown rice support healthy digestion and regular bowel movements, all key for your gut health 

If you’re worried about fresh fruit and veg going off before you can use them, frozen options can be just as good. 

In fact, sometimes, frozen fruit and veg can even be better. That’s because usually they’re picked at peak ripeness and flash-frozen, locking in their nutritional value. They also tend to be cheaper and available all-year round.

Look out for fortified foods 

Keep an eye out for breakfast cereals, bread and dairy (or dairy alternatives), that are fortified with calcium, vitamin D or B12 which are nutrients that older people often lack. It’s a simple way to top up without having to take lots of supplements.

Stay hydrated and be mindful of your salt intake 

With age, the thirst signals your brain sends to the rest of the body get weaker. That’s why it’s really important that you keep track of how much water you’re drinking throughout the day. 

The NHS recommends 6 to 8 glasses of fluid per day. This doesn’t just have to be water, fruit juices, herbal teas and milk all count. Try to limit your intake of caffeine and alcohol since these tend to dehydrate. 

It’s also important that you’re mindful of your salt intake since it can affect your blood pressure, how much you urinate, and if left uncontrolled, contribute to the development of serious long-term health conditions. The NHS recommends that adults should have no more 6g of salt a day. 

Balancing Treats and Portion Control

You can still enjoy sweet treats and your favourite indulgences - you don't have to cut them out completely. The key is portion control, try having smaller servings and spacing them out so you satisfy your cravings without overdoing it. 

What If You Have Specific Needs?

Everyone’s situation and health needs are specific to them. If you’re worried about certain health conditions or lifestyle changes that affect what, and how, you eat, then make sure to consult your doctor first. In the meantime, here are some practical tips that you might find useful. 

What to do if you’re struggling with chewing or swallowing 

If you’ve spent time in hospital or received certain types of treatments, you may have been advised on what and how you can eat by a dietitian or nutritionist. 

Some options to consider include:

• Choosing softer options like scrambled eggs, mashed potatoes, yoghurt, stewed fruit or fruit compote or soup with blended vegetables 
• Experimenting with texture modified products like pre-thickened drinks or soft textured meals options
• Trying puréed or finely chopped versions of your regular meals like minced meat with rice or pasta 
• Avoiding foods that have difficult texture like very dry, crunchy or hard foods 

If you’re still struggling and want more personalised advice, a speech and language therapist or dietitian can help. 

If you’re losing weight unintentionally 

There can sometimes be a tendency to think that trying calorie-dense foods - like full-fat milk, cheese or nut butters - will be a quick fix if you’re losing weight unintentionally. 

But that’s not the case. If you’re losing weight, despite the fact that you’re not trying, that’s a really worrying sign of a potentially serious underlying health issue. That’s why it’s important to make an appointment to see your GP as soon as possible. 

If you live alone and don’t feel like cooking 

Try asking your local council about Meals on Wheels in your area which is a service that delivers meals to individuals who can’t prepare their own food for various reasons like age, illness or disability. 

There might also be lunch clubs or community cafes that you could sign up to in your local area. 

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