gov or. The site is secure. Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.

Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:. It can be hard for some people to follow through on smart food choices.

In fact, when you have the right information and motivation, you can feel good about making healthy choices. Use these tips to plan healthy and delicious meals:. This sample shopping list PDF, KB includes a variety of healthy foods you may want to have in your kitchen.

Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe.

USDA MyPlate www. USDA Center for Nutrition Policy and Promotion www. USDA Food and Nutrition Information Center National Agricultural Library fnic ars. gov www. USDA Food and Nutrition Service Supplemental Nutrition Assistance Program SNAP SNAP State Directory of Resources www.

Research Clinical Trials Journal Articles. Resources Reference Desk Find an Expert. For You No links available. What is nutrition and why is it important for older adults?

What can make it harder for me to eat healthy as I age? These include changes in your: Home life, such as suddenly living alone or having trouble getting around Health, which can make it harder for you to cook or feed yourself Medicines, which can change how food tastes, make your mouth dry, or take away your appetite Income, which means that you may not have as much money for food Sense of smell and taste Problems chewing or swallowing your food How can I eat healthy as I age?

To stay healthy as you age, you should: Eat foods that give you lots of nutrients without a lot of extra calories , such as Fruits and vegetables choose different types with bright colors Whole grains, like oatmeal, whole-wheat bread, and brown rice Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium Seafood, lean meats, poultry, and eggs Beans, nuts, and seeds Avoid empty calories.

These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol. Pick foods that are low in cholesterol and fat.

You especially want to try to avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening.

You may find them in some store-bought baked goods and fried foods at some fast-food restaurants. Drink enough liquids , so you don't get dehydrated. Some people lose their sense of thirst as they age.

And certain medicines might make it even more important to have plenty of fluids. Be physically active. If you have started losing your appetite, exercising may help you to feel hungrier.

What can I do if I am having trouble eating healthy? Here are some tips that might help: If you are tired of eating alone, try organizing some potluck meals or cooking with a friend.

You can also look into having some meals at a nearby senior center, community center, or religious facility. If you are having trouble chewing, see your dentist to check for problems If you are having trouble swallowing, try drinking plenty of liquids with your meal.

If that does not help, check with your health care provider. A health condition or medicine could be causing the problem. If you're having trouble smelling and tasting your food, try adding color and texture to make your food more interesting If you aren't eating enough, add some healthy snacks throughout the day to help you get more nutrients and calories If an illness is making it harder for you to cook or feed yourself, check with your health care provider.

He or she may recommend an occupational therapist, who can help you find ways to make it easier. NIH: National Institute on Aging. Start Here. Healthy Eating as You Age: Know Your Food Groups National Institute on Aging Overcoming Roadblocks to Healthy Eating National Institute on Aging.

Diagnosis and Tests. Prealbumin Blood Test National Library of Medicine Also in Spanish. Related Issues. Certain Antioxidants May Lower Dementia Risk National Institutes of Health Also in Spanish Healthy Meal Planning: Tips for Older Adults National Institute on Aging Healthy Recipes National Library of Medicine Also in Spanish How Much Should I Eat?

Quantity and Quality National Institute on Aging Live Long in Good Health: Could Calorie Restriction Mimetics Hold the Key? National Institute on Aging Using the Nutrition Facts Label: For Older Adults Food and Drug Administration Also in Spanish Vitamins and Minerals for Older Adults National Institute on Aging.

Compared to other age ranges, older adults have the highest diet quality, with an HEI score of 63 out of Eating more fruits, vegetables, whole grains, and dairy improves diet quality — as does cutting down on added sugars, saturated fat, and sodium.

Support from health professionals, friends, and family can help older adults meet food group and nutrient recommendations. Eating enough protein helps prevent the loss of lean muscle mass.

But older adults often eat too little protein — especially adults ages 71 and older. These protein sources also provide additional nutrients, such as calcium, vitamin D, vitamin B12, and fiber. The ability to absorb vitamin B12 can decrease with age and with the use of certain medicines. Older adults should talk with their health care provider about the use of dietary supplements to increase vitamin B12 intake.

Healthy Beverage Choices for Older Adults. Unsweetened fruit juices and low-fat or fat-free milk or fortified soy beverages can also help meet fluid and nutrient needs. Health care providers can remind older patients to enjoy beverages with meals and throughout the day. If older adults choose to drink alcohol, they should only drink in moderation — 2 drinks or less in a day for men and 1 drink or less in a day for women.

Remember that this population may feel the effects of alcohol more quickly than they did when they were younger, which could increase the risk of falls and other accidents. Supporting Older Adults in Healthy Eating.

Similar to other life stages, health professionals, family, and friends can support older adults in achieving a healthy dietary pattern that fits with their budget, preferences, and traditions. Additional factors to consider when supporting healthy eating for older adults include:.

Find Resources to Help Older Adults Eat Healthy. There are a number of government resources that health professionals can use to support older individuals in accessing and achieving a healthy dietary pattern.

Choosing healthy foods and actively using nutrition resources can help people make every bite count, no matter their age. For more information about these resources for older adults, check out Nutrition Programs for Seniors from Nutrition. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

Nutrition as We Age: Healthy Eating with the Dietary Guidelines. Special Considerations for Older Adults The Healthy Eating Index HEI measures diet quality based on the Dietary Guidelines for Americans. Supporting Older Adults in Healthy Eating Similar to other life stages, health professionals, family, and friends can support older adults in achieving a healthy dietary pattern that fits with their budget, preferences, and traditions.

Additional factors to consider when supporting healthy eating for older adults include: Enjoyment of food — Sharing meals with friends and family can increase food enjoyment and provide a great opportunity to share a lifetime of stories, all while improving dietary patterns.

Ability to chew or swallow foods — Experimenting with different ways of cooking foods from all food groups can help identify textures that are acceptable, appealing, and enjoyable for older adults — especially those who have difficulties chewing or swallowing.

But it may be harder for you to get these and other important nutrients. This could be for many reasons. You may not feel as hungry as you used to.

Or you could have problems with your teeth or mouth that make it hard to chew. Or you may not enjoy planning and preparing meals, especially if you live alone.

If you still need help, talk with your doctor. They may recommend that you work with a dietitian. A dietitian can help you plan meals. Follow-up care is a key part of your treatment and safety.

Be sure to make and go to all appointments, and call your doctor or nurse advice line in most provinces and territories if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Watch closely for changes in your health, and be sure to contact your doctor or nurse advice line if you have any problems. Enter L in the search box to learn more about "Nutrition for Older Adults: Care Instructions".

Adaptation Reviewed By: Alberta Health Services. Adapted with permission from copyrighted materials from Healthwise, Incorporated Healthwise. This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information.

Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions. To learn more about Healthwise, visit Healthwise. All rights reserved.

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ca Network. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Main Content Alberta Content Related to Conditions Healthy Aging Healthy Eating and Older Adults More Alberta Content. Important Phone Numbers. Topic Contents Your Care Instructions How can you care for yourself at home?

When should you call for help? Where can you learn more? Top of the page. Nutrition for Older Adults: Care Instructions. Your Care Instructions Good nutrition is important at any age.

How can you care for yourself at home? To stay healthy Eat a variety of foods. The more you vary the foods you eat, the more vitamins, minerals, and other nutrients you get. Eat vegetables and fruits.

Fresh, frozen, or no-salt canned vegetables and fruits in their own juice, water, or light syrup are good choices. Include foods that are high in vitamin B12 in your diet. Good choices are fortified breakfast cereal, milk or other dairy products, meat, poultry, fish, and eggs.

Older adults who don't eat a variety of foods may need to take a daily supplement to get enough B Get enough calcium and vitamin D. Good choices include milk, cheese, and yogurt. Other good options are tofu, orange juice with added calcium, and some leafy green vegetables, such as collard greens and kale.

If you don't use milk products, fortified soy beverage is another great choice. Talk to your doctor about calcium and vitamin D supplements.

If you are 50 or older, Health Canada recommends taking a supplement with IU of vitamin D each day. Eat protein foods every day.

Diets in which unsaturated fats are eaten in place of saturated fats and within the recommended daily limits for calories, are associated with a reduced risk of developing cardiovascular disease.

The Daily Value for saturated fat is less than 20 g per day. Sodium is a mineral and is commonly found in table salt and in many commercially processed, packaged and prepared foods.

The body needs sodium in relatively small amounts. Sodium is important for fluid balance as well as muscle and nervous system function. Diets higher in sodium are associated with an increased risk of developing high blood pressure, which can raise the risk of heart attacks, heart failure, stroke, kidney disease, and blindness.

Since blood pressure often rises with age, limiting your sodium intake becomes even more important each year. The Daily Value for sodium is less than 2, mg per day. Added sugars includes sugars that are added during the processing of foods such as sucrose or dextrose , foods packaged as sweeteners such as table sugar , sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.

Diets high in calories from added sugars can make it harder to meet nutrient needs while staying within calorie limits. The Daily Value for Added Sugars is less than 50 g per day.

The nutrition information listed on the label is usually based on one serving of the food. When comparing calories and nutrients in different foods, check the serving size to make a correct comparison.

However, your calorie needs may be higher or lower and depend on your age, sex, height, weight, and the amount of physical activity you get each day. Talk to your healthcare provider about your calorie and nutrition needs, as you age.

Talk to your healthcare provider about which nutrients you should track closely for your overall health. To learn more about the Nutrition Facts label, go to: www. For more information, contact the U. Skip to main content Skip to FDA Search Skip to in this section menu Skip to footer links.

Get More of These Nutrients: Dietary Fiber, Vitamin D, Calcium, and Potassium. Get Less of These Nutrients: Saturated Fat, Sodium, and Added Sugars. Check the Servings. And remember, it is common for a food package or beverage to have more than one serving.

Know Your Calorie Needs. The Supplemental Nutrition Assistance Program SNAP provides nutrition benefits to supplement the food budget of needy families so they can purchase healthy food and move toward self-sufficiency. Learn about nutrition services for seniors, including congregate meals, home-delivered meals, and other supportive programs.

The Older Americans Act OAA Nutrition Programs, part of the Administration on Aging within the Administration for Community Living, provide grants to states to help support nutrition services for older people throughout the country. Find information about how the Child and Adult Care Food Program CACFP helps reduce the cost of food by reimbursing adult care institutions and family or group day care homes.

Learn about the Senior Farmers' Market Nutrition Program SFMNP which provides vouchers to low-income seniors for use at eligible farmers markets, roadside stands and Community Supported Agriculture CSA programs.

An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure. Find food and nutrition programs that focus on the needs of older Americans, age 60 and over.

Assistance for Seniors Age 60 and Over. USDA , Food and Nutrition Service. Home-delivered meals are often the first in-home service that an older adult receives, and the program is a primary access point for other home- and community-based services.

The data from the National Survey of OAA Participants illustrates how the Home-Delivered Nutrition Programs are effectively targeting services:. The Nutrition Services Incentive Program of the OAA provides grants to states, territories, and eligible Tribal organizations to support the Congregate and Home-Delivered Nutrition Programs by providing an incentive to serve more meals.

Grantees can choose to receive their grant as cash, commodities food , or a combination of cash and commodities. Please note that the only NSIP requirements a provider must follow are in the OAA, Section Previous guidance provided by other federal agencies is no longer required.

The goal of this program is to enhance the quality, effectiveness, and proven outcomes of nutrition services within the aging services network. Successful grants awarded under this program must have the potential for broad implementation throughout the aging services network and have demonstrated value, i.

Innovations must target services to underserved older adults with greatest social and economic need, and individuals at risk for institutional placement, to permit such individuals to remain in home and community-based settings as indicated in the OAA.

AoA issues grants for Congregate Nutrition Services and Home-Delivered Nutrition Services programs to states using a formula Section defined in the OAA. population aged 60 and older. AoA issues grants for the Nutrition Services Incentive Program to states, territories, and Tribal organizations using a formula Section defined in the OAA.

For more information on the federal funding, see Funding Allocations to States and Tribal Organizations. The OAA requires that all meals served using OAA funds adhere to the current Dietary Guidelines for Americans , provide a minimum of one-third of the Dietary Reference Intakes , meet state and local food safety and sanitation requirements, and be appealing to older adults.

Because services are state administered, each State Unit on Aging has the responsibility and authority OAA Section to implement the nutritional standards OAA Section to best meet the needs of the older adults that they serve.

For example, a state may choose to use its funds to provide meals that focus nutrient standards or prevalent statewide chronic disease s or predominant health issues affecting older individuals.

In practice, some states may require that menus for meals served using OAA funds be developed using nutrient analysis, eating patterns, or a combination. AoA uses the reported information for a variety of purposes, including its Congressional Justification.

In practice, states may choose to access the SPR for intrastate or interstate comparisons. For example, a state may want to know if it is serving more or fewer home-delivered nutrition program participants than another state.

For this type of data query, visit AGing, Independence, and Disability AGID Program Data Portal. More materials related to the evaluation can be found on the Programs and Evaluations Reports webpage. The Nutrition and Aging Resource Center is one of many ACL-funded Resource Centers that provide information primarily geared toward professionals, and when possible, for consumers.

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