Seniors’ Nutrition: Tips and Guidelines for Healthier Eating

Nutrition Guidelines for Seniors

As people age, it’s common for their metabolism and digestive systems to slow down. They also tend to become a little less active. Those are some of the main reasons why it’s so important to get exercise and eat foods that are healthy. Nutrition for seniors is such a vital topic because knowing what—and how much—to eat can help you maximize your well-being. Depending on your activity level, it’s generally recommended that men over the age of 50 should consume 2,000 to 2,800 calories per day. Women over the age of 50 should consume 1,600 to 2,200 calories per day. 

But not all calories are created equal. When planning your daily meals, keep the following tips in mind:

• Include two to three tablespoons of healthy fats—such as extra virgin olive or coconut oil—in your diet each day.
• Consume no more than 1,500 milligrams (mg) of sodium daily.
• Make sure that less than 10 percent of your daily calories come from saturated fat.
• Consume less than 300 mg of cholesterol daily.
• Avoid sugary drinks.

In addition, pay attention to the food groups you’re eating from. The main food groups include fruits and vegetables, grains, dairy and dairy alternatives, and meat and meat alternatives. Each food group is discussed in more detail below.

Fruits and vegetables: It’s recommended that you eat seven servings of fruits and vegetables a day. Be sure to frequently choose varieties that are dark green, bright orange, and yellow.

• Serving size examples: A medium-sized piece of fruit; one cup of salad; or half a cup of cut-up fruit or cooked vegetables
• Tips for incorporating more fruits and vegetables into your diet:
  • Top your cereal, oatmeal, or yogurt with berries or bananas.
  • Include green salad with your lunch or dinner.
  • Wash, cut, and store fruits and vegetables in the fridge for quick snacks.
  • Add vegetables to eggs, pastas, and soups.

Grains: It’s recommended that you eat six or seven servings of grains each day. Choose whole-grain products more often, such as whole-wheat foods, brown rice, or oatmeal.

• Serving size examples: One slice of bread; half a bun or bagel; one cup of cold cereal; three-quarters of a cup of hot cereal; or half a cup of cooked pasta or rice
• Tips for incorporating more whole grains into your diet:
  • Replace white flour with whole-wheat flour.
  • Add brown or wild rice to your favorite soups.
  • Add three-quarters of a cup of oatmeal to ground meat when making burgers, meatballs, or meatloaf.
  • Try whole-grain salads that contain quinoa or bulgur.
  • Switch from white to whole-wheat pasta.
  • Look for whole-grain cereals that have ingredients like amaranth, kamut, or spelt.

Dairy and dairy alternatives: It’s recommended that you consume three servings of dairy or dairy alternatives every day. Choose low-fat options more often, and look for products that are fortified with calcium and vitamin D.

• Serving size examples: One cup of milk; three-quarters of a cup of yogurt; or 1.5 ounces of cheese
• Tips for incorporating dairy and dairy alternatives into your diet:
  • Add cheese or cheese alternatives to your soups, sandwiches, and salads.
  • Add milk or milk alternatives to your soups, stews, and cereals.
  • Replace the water in your oatmeal or canned soups with milk or non-dairy milk.
  • Make smoothies with yogurt, milk, or milk alternatives.
  • Have yogurt with your breakfast or for a snack.

Meat and meat alternatives: It’s recommended that you have two or three servings of meat or meat alternatives per day. Choose lean cuts of meat or low-fat meat alternatives more often than higher-fat options.

• Serving size examples: A piece of meat that’s the same size as a deck of cards; one-quarter of a cup of nuts or seeds; two large eggs; three-quarters of a cup of cooked tofu or legumes; or two tablespoons of nut butter
• Tips for incorporating meat and meat alternatives into your diet:
  • Cook more servings than you’ll eat, and freeze single-serve portions that you can quickly warm up for meals or snacks.
  • Add beans, peas, lentils, tofu, canned fish, or eggs to salads, soups, and pastas.
  • Have nut butter on toast, crackers, or apple slices for a snack.
  • Snack on nuts and seeds, and add them to your cereal, muffins, salads, and yogurt.
  • Add a low-sugar protein powder to your smoothies.

In addition to the food groups, think about your fluid intake so that you can avoid the potential complications of dehydration. In seniors, thirst sensations often become weaker, so make a conscious effort to consume the amount of fluids your doctor recommends. For some seniors, that means consuming a minimum of nine to 12 cups of fluids per day. Those fluids can include liquids like water, tea, pure fruit juice, and milk. To help yourself consume that amount, drink a glass of water as soon as you wake up, always have a glass or bottle of water with you, and include a glass of water or a cup of tea with your meals.

Signs of Poor Nutrition in Seniors

Learning all about good nutrition for seniors is a wise move, but you should also know the warning signs of poor nutrition. You or your loved one may experience symptoms that point to a nutritional deficiency that can be resolved with dietary changes. If you suspect any kind of deficiency, then follow up with your doctor in order to be properly tested. Here are some common signs that may indicate that certain vitamins or minerals are lacking from your or your family member’s diet:

• Brittle or dry hair, or increased hair loss
• Mouth issues—such as cracking or inflammation at the corners of the mouth or a pale, smooth, or swollen tongue
• Nails becoming dry and brittle, developing ridges, or taking on a spoon-like shape where they come off the nail bed
• Poor digestion or sudden or unexpected changes like constipation or diarrhea
• Unexplained fatigue, especially if no sleep issues are present
• Unexplained mood changes such as anxiety, depression, irritability, or general moodiness
• Unexplained weight loss

Weight loss is a common concern for many older seniors. It may become necessary to eat every two or three hours, eat larger portions at the time of day when your appetite is strongest, incorporate healthy fats into your diet, make healthy smoothies for snacks, and have a healthy bedtime snack. Additionally, if you smoke, then speak to a healthcare professional about resources that can help you quit. (Smoking can reduce your appetite and ability to taste.)

Essential Vitamins and Minerals

When it comes to nutrition and seniors, this part of the topic is essential to understand. Certain vitamins and minerals are critical for good physical and mental health. And, as you age, some become more important than others. Check out the most vital ones below, and learn how much of them to consume, what the best food sources are, and what to watch for as potential signs of deficiency.

Calcium: It’s recommended that adults over the age of 50 consume 1,200 mg of calcium daily. Some of the best food sources of calcium include:

• Dark leafy greens like kale, spinach, and collard greens
• Yogurt
• Fortified almond or soy milk
• Chinese cabbage such as bok choy
• Tofu
• Broccoli
• Okra
• Calcium-fortified orange juice
• Fortified cereals
• Parmesan and Romano cheese

Potential signs of calcium deficiency include brittle nails, fatigue, lowered bone density, muscle cramps, toothaches, and a weakened immune system.

Dietary fiber: It’s recommended that men and women over the age of 50 consume 30 grams or 21 grams, respectively, of dietary fiber each day. Some of the best food sources of dietary fiber include:

• Apples
• Artichokes
• Avocados
• Black beans
• Blackberries
• Bran
• Chia seeds
• Chickpeas
• Green peas
• Lentils
• Navy beans
• Pears
• Pumpkin seeds
• Raspberries
• Split peas
• White beans
• Yellow beans

Potential signs of low dietary fiber include blood sugar fluctuations, fatigue, nausea, poor digestion and constipation, and weight gain.

Iron: It’s recommended that adults over the age of 50 consume 8 mg of iron per day. Some of the best food sources of iron include:

• Asparagus
• Beet greens
• Blackstrap molasses
• Cream of Wheat
• Fish
• Kale
• Lentils
• Lima beans
• Oatmeal
• Red meat
• Soybeans
• Spinach
• Tofu
• Tomato paste

Potential signs of iron deficiency include dizziness, fatigue, headaches, pale skin, shortness of breath, and weakness.

Magnesium: It’s recommended that men and women over the age of 50 consume 420 mg or 320 mg of magnesium, respectively, each day. Some of the best food sources of magnesium include:

• Avocados
• Bananas
• Beans and lentils
• Dark chocolate
• Dark leafy greens
• Nuts and seeds
• Whole grains

Potential signs of magnesium deficiency include anxiety, calcium deficiency, dizziness, fatigue, forgetfulness, high blood pressure, muscle cramps, nausea, and weakness.

Omega-3 fatty acids: There are three types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). It’s recommended that all adult men and women consume 1.6 grams or 1.1 grams of ALA, respectively, each day. Both men and women should consume 500 mg of EPA and DHA per day. Some of the best food sources of omega-3 fatty acids include:

• Chia seeds
• Egg yolks
• Fatty fish
• Ground flax seeds
• Walnuts

Potential signs of omega-3 deficiency include difficulty concentrating, other cognitive issues, dry skin, fatigue, feelings of anxiety or depression, inflammation, joint and muscle pain, and poor digestion.

Potassium: It’s recommended that adults of all ages consume 4,700 mg of potassium daily. Some of the best food sources of potassium include:

• Acorn squash
• Adzuki beans
• Beet greens
• Lima beans
• Potatoes
• Prune and carrot juice
• Sweet potatoes
• Swiss chard
• Tomato paste
• White beans
• Yogurt

Potential signs of potassium deficiency include constipation, exhaustion or fatigue, faintness or dizziness, heart palpitations, high blood pressure, muscle cramps or weakness, and sensations of tingling or numbness.

Vitamin B12: It’s recommended that older adults consume 2.4 micrograms (mcg) of vitamin B12 daily. Some of the best food sources of vitamin B12 include:

• Eggs
• Fortified cereals
• Dairy and fortified dairy alternative products
• Meat
• Fortified soy products and meat alternatives
• Red Star nutritional yeast

Potential signs of vitamin B12 deficiency include body sensations like electrical currents or pins and needles under the skin, dizziness, fatigue, forgetfulness, feelings of anxiety or depression, pale skin, vision problems, and weakness.

Vitamin D: It’s recommended that adults over the age of 50 consume 600 to 800 international units (IUs) of vitamin D per day. Some of the best food sources of vitamin D include:

• Egg yolks
• Fortified dairy and dairy alternative products
• Fatty fish like salmon
• Mushrooms

Potential signs of vitamin D deficiency include blood sugar fluctuations, fatigue, feelings of depression, increased irritability, lowered bone density, lowered calcium levels, muscle and/or joint pain, weakness, and weight gain.