Healthy eating and exercise can help you get to that weight. Keeping your mind active. Lots of activities can keep your mind active and improve your memory , including learning new skills, reading, and playing games.

Making your mental health a priority. Work on improving your mental health , for example by practicing mediation, relaxation techniques, or gratitude. Know the warning signs of a problem and ask for help if you are struggling. Participating in activities that you enjoy. People who are involved in hobbies and social and leisure activities may be at lower risk for some health problems.

Doing things that you enjoy may help you feel happier and improve your thinking abilities. Playing an active role in your health care. Make sure that you get regular checkups and the health screenings that you need. You should know which medicines you are taking, why you need them, and how to take them properly.

Not smoking. If you are a smoker, quitting is one of the most important things that you can do for your health. It can lower your risk of several different types of cancer, certain lung diseases, and heart disease.

Taking steps to prevent falls. Older adults have a higher risk of falling. They are also more likely to fracture break a bone when they fall. Getting regular eye checkups , getting regular physical activity, and making your house safer can lower your risk of falling.

Start Here. Health Tips for Older Adults National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Nutrition for Seniors: MedlinePlus Health Topic National Library of Medicine Also in Spanish Protect Your Health as You Grow Older Office of Disease Prevention and Health Promotion Also in Spanish What Do We Know about Healthy Aging?

National Institute on Aging. Diagnosis and Tests. Health Screening: MedlinePlus Health Topic National Library of Medicine Also in Spanish. Prevention and Risk Factors. Use the sample menus to plan your meals and shopping list! An official website of the National Institutes of Health.

Home Health Information Healthy Eating Share: Print page Facebook share Linkedin share X social media share. Healthy eating, nutrition, and diet. Diet and Exercise: Choices Today for a Healthier Tomorrow View an infographic on ways to achieve and maintain a healthy diet and exercise routine.

Healthy Eating and Alzheimer's Disease Healthy foods like fruit and vegetables can help people with Alzheimer's dementia. Get tips to maintain health and weight and keep a cooking routine.

Healthy Eating As You Age: Know Your Food Groups How to eat healthy? Visiting an adult day care center or enrolling in a senior meal program can also provide both companionship and nutritious meals for older adults.

The key to healthy eating is to focus on the whole, minimally processed food that your body needs as you age—food that is as close to its natural form as possible. Our bodies respond differently to different foods, depending on genetics and other health factors, so finding the healthy diet that works best for you may take some experimentation.

These tips are a good place to start:. Eat plenty of fruit and vegetables. Break the apple and banana rut and go for color-rich pickings like berries or melons. Aim for two to three servings a day.

When it comes to veggies, choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as colorful vegetables such as carrots and squash. Make veggies more appetizing by drizzling them with olive oil, sprinkling with goat cheese, or frying with garlic or chili flakes.

Try for two-three cups every day. Choose calcium for bone health , as well as nerve health, hormone health, and muscle health which can all decline as we age. Maintaining bone health, in particular, as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures.

Good sources include milk, yogurt, cheese or non-dairy sources such as tofu, fortified soy milk, fortified orange juice, broccoli, almonds, and kale.

Rather than trying to cut out fat from your diet, focus on enjoying healthy fats—such as omega-3s—that can protect your body against disease and support your mood and brain function. Aiming to eat two to three servings of fish per week is recommended to maintain brain health as you age.

Vary your sources of protein. As you age, eating enough high-quality protein can improve your mood, boost your resistance to stress, anxiety, and depression, and even help you think more clearly. Eating enough protein can also help to prevent natural muscle loss that happens in our older years.

However, eating too much protein from processed meat products such as hot dogs, bacon, and salami may increase your risk of heart disease, cancer, and other health problems.

Vary your sources of protein instead of relying on just red meat by including more fish, beans, peas, eggs, nuts, and seeds in your diet. Most older people require a daily intake of at least 1 to 1. Try to space out this intake between meals and snacks throughout the day.

Eat more fiber. Dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you to lose weight. Women over 50 should aim to eat at least 21g of fiber per day, men over 50 at least 30g a day.

Focus on eating a variety of whole grains, leafy vegetables, legumes, nuts, seeds, and fruit. Raspberries 6. Be smart about carbs. Choose whole grains over processed white flour for more nutrients and fiber and cut down on sugar and refined carbs.

While our senses of taste and smell diminish with age, we retain the ability to distinguish sweet tastes the longest, leading many older people to consume more sugar and refined carbs than is healthy.

Unlike complex carbs that are rich in fiber, refined or simple carbs such as white rice, white flour, refined sugar can lead to a dramatic spike in blood sugar, followed by a rapid crash which leaves you feeling hungry and prone to overeating.

As you age, you may be more prone to dehydration because your sense of thirst is not as sharp. Remember to sip water regularly to avoid urinary tract infections, constipation, and even confusion.

Vitamin B After the age of 50, your stomach produces less gastric acid making it harder to absorb vitamin B12—needed to help keep blood and nerves healthy. Get the recommended daily intake 2.

It may be necessary to get regular B12 shots or to take better absorbed forms of B12, such as methylcobalamin. Vitamin D. Some foods that have vitamin D, either naturally or through fortification, include fatty fish such as like salmon , liver, mushrooms that have had sun exposure, fortified milk, and fortified orange juice.

Every season of life brings changes and adjustments to your body. Understanding what is happening will help you take control of your nutritional and dietary requirements. Every year over the age of 40, our metabolism slows, and often we become less physically active.

This makes it even more important to adopt healthy eating and exercise habits to avoid weight gain. Much of this change can be due to changes in muscle mass, so weight bearing exercise and adequate protein can help maintain your metabolism as you age.

Weakened senses. Older adults tend to lose sensitivity to salty and bitter tastes first, so you may be inclined to salt your food more heavily than before—even though older adults need less salt than younger people. Use herbs, spices, and healthy oils—like olive oil—to season food instead of salt.

Medications and illness. Some health problems or medications can negatively influence appetite or affect taste, again leading older adults to consume too much sugar or salt. Talk to your doctor. Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process certain vitamins and minerals , such as B12, B6, and folic acid, which are necessary to maintain mental alertness and good circulation.

Up your fiber intake and talk to your doctor about possible supplements. Loneliness and depression. For some, feeling down leads to not eating and in others it may trigger overeating.

Sharing meals with other people can be an effective antidote to loneliness. Reach out to friends or neighbors —everyone loves a home-cooked meal and most people who live alone are in the same boat as you.

Be the one to reach out and break the ice. Death or divorce. However, cooking your own meals can help you take charge of your health. The key to cooking for one is to master a few basic skills and get creative in making meals that work specifically for you.

Living on a limited budget. With the right tips and a little planning, it is possible to enjoy healthy food on the cheap. Often, by simply cutting out junk and processed foods, you can free up enough in your budget to enjoy healthier, better quality food.

Malnutrition is a critical health issue among older adults caused by eating too little food, too few nutrients, and by digestive problems related to aging.

Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems.

Check with your doctor to see if your loss of appetite could be due to medication, and whether the medication or dosage can be changed. Try natural flavor enhancers such as olive oil, butter, vinegar, garlic, onions, ginger, and spices to boost your appetite.

Eating small, frequent meals throughout the day can also make it easier to eat more with a low appetite. If you have an easier time drinking your calories, try creating healthy smoothies or buying pre-made shakes with low amounts of added sugar and at least 15g of protein per serving.

This can boost your calorie and nutrient intake when eating more is a challenge. None of us were born with a craving for French fries and donuts or an aversion to broccoli. Commit to keeping an open mind. Add a side salad to your normal dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of dessert and fill up with melon and pineapple slices.

Focus on how you feel after eating well —this will help foster new habits and tastes. No matter how healthy your diet, eating the same foods over and over is bound to get boring. Rekindle inspiration by:. Take advantage of home delivery. Most grocery stores have online delivery services. Other companies deliver pre-made meals or kits with all the ingredients you need to prepare a meal at home.

Swap services. Ask a friend, neighborhood teen, or college student if they would be willing to shop for you in return for homework help, for example. Share your home.

Official websites use. gov A. gov website belongs to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites. People in the U. are living longer, and the number of older adults in the population is growing. As we age, our minds and bodies change.

Having a healthy lifestyle can help you deal with those changes. It may also prevent some health problems and help you to make the most of your life.

Following these tips can help you to stay healthy as you age. Even if you have never done them before, it's never too late to start taking care of your health. If you have questions about these lifestyle changes or need help figuring out how to make them, ask your health care provider.

The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. Healthy Aging. On this page Basics Summary Start Here Diagnosis and Tests Prevention and Risk Factors.

Learn More Related Issues Specifics. See, Play and Learn No links available. Research Statistics and Research Journal Articles.

Resources Reference Desk Find an Expert. For You Women. A healthy lifestyle for older adults includes: Healthy eating. As you age, your dietary needs may change. You may need fewer calories, but you still need to get enough nutrients. A healthy eating plan includes Eating foods that give you lots of nutrients without a lot of extra calories.

This includes fruits and vegetables, whole grains, lean meats, low-fat dairy, nuts, and seeds. Avoiding empty calories, such as foods like chips, candy, baked goods, soda, and alcohol Eating foods that are low in cholesterol and fat Drinking enough liquids, so you don't get dehydrated Regular physical activity.

Being physically active may help you maintain a healthy weight and avoid chronic health problems. If you have not been active, you can start slowly and work up to your goal.

How much exercise you need depends on your age and health. Check with your health care provider on what is right for you. Staying at a healthy weight. Being either overweight or underweight can lead to health problems. Ask your health care professional what a healthy weight for you may be.

Healthy eating and exercise can help you get to that weight. Keeping your mind active. Lots of activities can keep your mind active and improve your memory , including learning new skills, reading, and playing games.

Add a side salad to your normal dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of dessert and fill up with melon and pineapple slices.

Focus on how you feel after eating well —this will help foster new habits and tastes. No matter how healthy your diet, eating the same foods over and over is bound to get boring.

Rekindle inspiration by:. Take advantage of home delivery. Most grocery stores have online delivery services.

Other companies deliver pre-made meals or kits with all the ingredients you need to prepare a meal at home. Swap services. Ask a friend, neighborhood teen, or college student if they would be willing to shop for you in return for homework help, for example.

Share your home. See links below for information on finding a program in your area. BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

For many older adults on a fixed, limited budget, knowing how to eat healthily is only part of the problem. Eat out less. It may seem that fast food is less expensive than cooking at home.

But a meal for two at a fast-food restaurant in the U. Preparing a simple, healthy beef stew or roast chicken with vegetables can cost far less and leave you with leftovers as well. Stick to your grocery list.

Buy in bulk. Doing things in bulk saves time and money. You can freeze perishable items, such as meat and bread, in smaller portions to use as needed or split them with a friend—saving you both money. Search out farmers' markets. Many places host weekly farmers' markets where local farmers sell fresh food directly, often cheaper than the grocery store.

Towards the end of the market, some vendors sell remaining perishable items at a discount. When you shop at conventional grocery stores, the store or generic brand will often be cheaper than the name brand for the same quality product.

Join the grocery store savings club and look out for discount coupons for more savings. Purchase less expensive cuts of meat and make better use of it. Add vegetables, beans, and whole grains to create filling and delicious meals.

Cook once and eat multiple times. Cook a large meal at the beginning of the week so that you have extra to use later in the week when you don't feel like cooking.

Meals on Wheels: Find a U. Program — Find a Meals on Wheels program in your area of the U. Meals on Wheels Association of America.

Meals at Home Services UK — In the UK, find a directory of providers in your area. Meals on Wheels Australia — Find your local Meals on Wheels service in Australia. Meals on Wheels Australia. Find a Meals on Wheels Location in Canada — Find senior meal programs in your area of Canada.

VON Canada. Tips to help you and your family eat delicious, healthy food on a tight budget. Eating to prevent heart disease and improve cardiovascular health.

Tips and exercises to sharpen your mind and boost brainpower. Tips to help you increase intimacy and enjoyment as you get older. Tips for overcoming insomnia and other age-related sleep problems.

BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.

Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page.

Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Return Mental Health. Autism Childhood Issues Learning Disabilities Family Caregiving Parenting Teen Issues.

Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. The benefits of healthy eating as you age. Healthy Aging Eating Well as You Age As you get older, eating well can help improve your mental sharpness, boost your energy levels, and increase your resistance to illness.

Copy Link Link copied! Download PDF. By Lawrence Robinson and Jeanne Segal, Ph. The benefits of healthy eating as you age Healthy eating is about more than just food How to create a healthy senior diet Cope with changing dietary needs as you age Overcome obstacles to eating well as an older adult Eating well on a budget.

Reviewed by Megan Hilbert, MS RD , a Certified Registered Dietitian at Top Nutrition Coaching specializing in working with clients who have chronic gut health issues, IBS, and those looking to heal their gut-brain axis The benefits of healthy eating as you age Healthy eating is important at any age, but becomes even more so as we reach midlife and beyond.

Improving your diet now can help you to: Live longer and stronger. Healthy eating is about more than just food Eating well as you age is about more than just the quality and variety of your food.

Even if you live alone, you can make healthy meals more pleasurable by: Shopping with others. How to create a healthy senior diet The key to healthy eating is to focus on the whole, minimally processed food that your body needs as you age—food that is as close to its natural form as possible.

These tips are a good place to start: Eat plenty of fruit and vegetables. Cope with changing dietary needs as you age Every season of life brings changes and adjustments to your body.

Physical changes that can affect your diet Metabolism. Lifestyle changes that can affect your diet Loneliness and depression. Understanding malnutrition Malnutrition is a critical health issue among older adults caused by eating too little food, too few nutrients, and by digestive problems related to aging.

To prevent malnutrition as you age: Eat nutrient-packed food. Have flavorful food available. Snack between meals. Eat with company as much as possible.

Get help with food preparation. Cope with difficulty chewing Make chewing easier by drinking smoothies made with fresh fruit, yogurt, and protein powder. Eat steamed veggies and soft food such as couscous, rice, and yogurt. Consult your dentist to make sure your dentures are properly fitted.

Deal with a dry mouth Drink eight to ten glasses of water each day. Take a drink of water after each bite of food. Add sauces and salsas to moisten your food. Avoid commercial mouthwash. Ask your doctor about artificial saliva products.

Or are stuck in a rut? Rekindle inspiration by: Browsing produce at a farmers market. Reading a cooking magazine. Chatting with friends about what they eat. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. Meals on wheels programs Meals on Wheels: Find a U. Meals on Wheels Association of America Meals at Home Services UK — In the UK, find a directory of providers in your area.

uk Meals on Wheels Australia — Find your local Meals on Wheels service in Australia. Meals on Wheels Australia Find a Meals on Wheels Location in Canada — Find senior meal programs in your area of Canada.

More Information References. Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, , 9th Edition.

Dietary Guidelines Advisory Committee. Scientific Report of the Dietary Guidelines Advisory Committee. Skerrett, P. Essentials of Healthy Eating: A Guide. Morris, M. MIND diet slows cognitive decline with aging. McEvoy, C. Neuroprotective diets are associated with better cognitive function: The Health and Retirement Study.

Journal of the American Geriatrics Society, 65 8 , — Hu, F. Dietary Fat Intake and the Risk of Coronary Heart Disease in Women. New England Journal of Medicine, 21 , — Types of dietary fat and risk of coronary heart disease: A critical review. Journal of the American College of Nutrition, 20 1 , 5— Jakobsen, M.

Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: Importance of the glycemic index. The American Journal of Clinical Nutrition, 91 6 , — Siri-Tarino, P. Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients.

Current Atherosclerosis Reports, 12 6 , — Are refined carbohydrates worse than saturated fat?.