Diet and Health

A Guide To Nutrition For Older Adults

2 Minute Read

Aging Gracefully Starts with Your Fork

Let’s face it—getting older is a privilege, but it doesn’t always feel like one. Joints ache, energy dips, and suddenly you’re wondering why your favorite jeans don’t fit quite right. But here’s something worth celebrating: one of the best ways to support your health as you age doesn’t come from a prescription. It comes from your plate.

Why nutrition matters more with age
As we age, our metabolism slows, muscle mass decreases, and our ability to absorb certain nutrients isn’t what it used to be. That means your body may need fewer calories, but more of certain nutrients to stay strong, sharp, and energized.

Key nutrients for seniors (and where to find them) (1):

Calcium and Vitamin D – Strong bones, fewer breaks
Older adults are more prone to bone thinning and fractures. Calcium builds bones, and vitamin D helps your body absorb it.
- Get it from: Dairy products, leafy greens, fortified cereals, and safe sun exposure. Some may need a supplement—talk to your doctor.

Protein – Muscle strength and healing power
Loss of muscle mass (called sarcopenia) is a common part of aging. Getting enough protein helps maintain strength and mobility.
- Get it from: Lean meats, eggs, beans, lentils, tofu, Greek yogurt, and even protein shakes if chewing becomes difficult.

Vitamin B12 – Brain and nerve health
Your stomach produces less acid with age, making it harder to absorb vitamin B12 from food. Deficiency can lead to fatigue, memory problems, or numbness.
- Get it from: Fish, meat, low-fat dairy, fortified cereals, or supplements.

Fiber – Keeps things moving (you know what we mean)
Constipation becomes more common with age. Fiber helps maintain digestive health and also supports heart health.
- Get it from: Whole grains, fruits/veggies, nuts, and seeds.

Hydration – Water is still king
Your sense of thirst may decline with age, but your body still needs water to function properly. Dehydration can cause confusion, fatigue, and even worsen medical conditions.
- Tip: Carry a water bottle or set reminders. Soups, fruits/veggies, and herbal teas also help keep you hydrated.
Omega-3 fatty acids – Brain and heart support
These healthy fats help fight inflammation, support brain function, and reduce the risk of heart disease.
- Get it from: Fatty fish (like salmon), nuts, and seeds.

Barriers to healthy aging nutrition

Let’s be real—eating well isn’t always easy. Fixed incomes, mobility challenges, or lack of access to fresh food can all make things harder. That’s why community programs, meal delivery services, and senior-focused food banks can be a lifeline.
At Well Fed, we’re committed to providing not just food, but the right food. That means nutrient-rich meals and pantry items designed with seniors in mind, along with education and support. The National Institute on Aging (2) can help to make sure you’re getting enough of what matters on your plate.

Final thought: It’s never too late to nourish your future.

Even small changes—like swapping white bread for whole grain, or adding a few servings of veggies a week—can make a big impact. You’ve earned a good life. Let’s help you fuel it.

Anna Bishop, Dietetic Intern from A-State

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