Nutrition for the Aging Population

Maintaining a balanced diet is essential for healthy aging. Below are key nutrients, their benefits, and practical strategies to support your health and well-being.

Key Nutrients

Protein

• Why it’s important: Supports muscle growth, tissue repair, hormone production, and the transportation of vitamins and minerals.

• Sources: Meat, dairy, legumes, nuts, and seeds.

Calcium and Vitamin D

• Why it’s important: Essential for bone health, reducing fracture risk, and supporting muscle growth.

• Calcium: Aim for 3 servings of dairy daily, such as:

  • 1 cup of milk

  • 200g (¾ cup) of yogurt

  • 40g (2 slices) of hard cheese

• Vitamin D: Get 10–30 minutes of sunlight daily (varies by skin tone). Monitor levels with your GP.

Fibre

• Why it’s important: Maintains digestive health, helps control weight, and lowers cholesterol and blood sugar levels.

• Sources: Fruits, vegetables (keep the skin on), legumes, grains, nuts, seeds, and fortified foods.

• Tips to increase fibre:

  • Choose wholegrain products.

  • Add more vegetables to meals.

  • Replace a portion of meat with legumes or lentils.

Managing Weight and Health

• Make gradual changes, one step at a time.

• Swap high-energy snacks (cakes, chips) for lower-energy alternatives.

• Choose reduced-fat dairy and lean cuts of meat.

• Control portion sizes: wait 15–20 minutes before reaching for seconds.

• Fill your plate with more vegetables and less meat.

Addressing Reduced Appetite

• Social strategies: Make meals appealing and eat with others.

• Fortify meals: Add butter, margarine, or cheese to boost energy and protein. Prioritize high-protein snacks like nuts, cheese, or full-fat dairy.

• Soft foods: Opt for options that are easier to chew and swallow.

• Eating schedule: Have 6 smaller meals/snacks daily instead of 3 large meals.

Cooking for One

• Plan ahead: Cook in bulk and freeze leftovers into single servings.

• Use convenience meals: Frozen or pre-made meals can be nutritious and time-saving (e.g., Super Nature Wellness Bowls, Lean Cuisine).

• Incorporate frozen vegetables: They are easy, nutritious, and versatile.

• Experiment with new recipes: Prep ingredients before starting to cook, and if unsure, take your food off the heat to avoid overcooking.

Key Points to Remember

• Nutrients: Aim for 3 servings of dairy daily, prioritize protein, and include fruits and vegetables in every meal.

• Weight management: Make one healthier swap at a time.

• Reduced appetite: Follow a schedule, incorporate high-energy drinks, and fortify foods with butter, cheese, or meat.

• Cooking for one: Plan ahead and use frozen or convenience meals to save time.

For personalized advice, consult a dietitian.

Information Provided By:
Larissa Maggs – Dietitian Canberra – Fuel Your Life