Is there a healthiest diet for seniors?

The senior years can be such an enjoyable time of life and a perfect time to take a look at the diet to ensure we are getting the best nutrition. 

What is a healthy diet for seniors? Let’s take a look, but first why is what we eat so important as we get older?

Why is diet so important for seniors?

Whilst ageing is a natural occurrence, physical, physiological and cognitive changes may occur, which may affect our health. What we eat may play a major role in determining how well and healthily we age.

Some points to consider:

• Suboptimal nutrition may lead to a worsening of some chronic diseases such as diabetes, atherosclerosis, coronary artery disease and malnutrition.
• Older adults are now living longer than ever before however chronic disease can impair their quality of life meaning less years of healthy living. 
• Reduced food intake due to a lack of appetite may result in the recommended nutrition requirements not being met.
• Did you know the ability of taste buds to detect flavour and our sense of smell may decline as we age. Dry mouth and other changes in the oral cavity can contribute to lack of taste. Food can become bland and uninteresting.

There are ways to help ensure our diet contains the nutrients needed for a healthy, nourishing, tasty sustenance to see us through our senior years.

What should seniors be eating?

Eating should be enjoyable  and provide nutritional support for the healthy functioning of the body, whether you are a senior or someone younger. The key things to remember? Keep it healthy, keep it interesting, make it colourful.

The Australian Guide to healthy eating suggests that Australians should choose a variety of foods from the 5 food groups.

1. Grains - choose mostly wholegrain and high fibre 
2. Vegetables and legumes 
3. Lean meats, poultry, fish, eggs, nuts, seeds, legumes and tofu
4. Milk, yoghurt, cheese and/ or alternatives
5. Fruit 

Further information can be found on The Australian Guide to healthy eating website.

The Mediterranean Diet, Dash Diet and MIND

The Mediterranean diet, Dash Diet and MIND are styles of eating that may help support healthy ageing. These diets suggest consuming mostly wholegrains, fruit, vegetables, beans, legumes and olive oil; a moderate consumption of dairy products, fish, seafood and alcohol, and a low consumption of meat.  Research suggests that this style of eating has beneficial effects on various conditions associated with ageing. 

Important nutrients to consider

There are some nutrients which are important in our senior years and may be needed in higher amounts: 

• Calcium is important for the maintenance of bone health. Osteopenia (a decrease in bone density) and osteoarthritis (a condition which affects the bone and joints) are more prevalent in people over the age of 50. There are a number of ways we can increase calcium intake:
  • Dairy and dairy-based products, soy and almonds provide high levels of calcium. 
  • Vitamin D3, along with calcium plays a crucial role in bone health. 
  • Vitamin D food sources include oily fish, eggs, and fortified margarine and milk. Outdoor exposure may also help with Vitamin D in summer. 
• Zinc supports function of the immune system, cognition and taste. A deficiency of zinc can affect how other nutrients function.
• Magnesium is important for the nervous system to function correctly however certain medications, poor digestion and diet may result in a deficiency.  Foods which are sources of magnesium include whole grains, green leafy vegetables, beans, nuts and fruit.
• Iron is an important mineral needed for many functions including transport of oxygen in the blood. Seniors may be at risk of iron deficiency due to eating too little iron-rich foods, medications and various health conditions. Best sources of iron are red meat, offal (liver and kidney), seafood and poultry; foods with iron added to them (fortified foods) and plant sources such as dried beans, legumes, lentils, leafy green vegetables, dried apricots, and prunes. Seniors may be at risk of anaemia and associated factors such as  fatigue, impairment of cognitive functioning and loss of muscle strength..
• Protein is needed for both structure and function in the body. It is located in every cell with the largest found in muscle mass. As we age our muscle mass decreases and is usually seen with an increase of fat mass. The greatest loss of muscle is the lower limb muscle group. Osteoporosis, restricted mobility and the risk of falls is associated with this muscle weakness. Protein is found in meat, fish, poultry, eggs, soybeans and nuts. 
• Fibre from fruit, vegetables, legumes, wholegrain cereals and bread is important for healthy bowel function. When increasing fibre, it’s important to maintain fluid intake and be mindful of hydration. 
• Decreased fluid intake can affect the production of saliva in the mouth and the sensation for thirst can diminish as we age. 
• Some older people may experience dental issues. If chewing is an issue go for milled varieties of wholegrain, nuts and seeds. A blender or food processor is a great option for reducing the need to chew. 
• A reduced sense of taste may result in the tendency to add more salt to food. Opt for some herbs and spices to flavour up food. Excess salt in the diet is linked to elevated blood pressure, hypertension and cardiovascular disease.

Eating a wide variety of foods with attention to the five main food groups may help to meet these nutrient requirements. However,  it’s important to discuss your unique needs with a healthcare professional.

How much should seniors be eating?

It is about the size of the meal and ensuring it is full of nutrition and some specific nutrients. Healthy ageing is defined by the World Health Organization as “the process of developing and maintaining functional ability that enables well-being in older age”.

Nutrition affects the whole process of ageing and is an important factor in how we age into our senior years. Not having enough to eat, not eating enough of the right foods or not being able to properly digest the nutrition from food may result in nutrient deficiencies and malnutrition. 

Food intake for seniors may be affected by such things as emotions, disinterest, social isolation, widowhood, environmental changes, and poverty. 

As we age our food quantity may also need to reduce, however our nutritional needs are often greater. Eating is such an enjoyable part of life and an important component to life quality. The amount of food needed should be enough to provide maximum nutrition and to maintain a healthy weight. 

Keeping active may help with osteoarthritis, osteopenia, muscle mass and weight maintenance as does eating meal size appropriate for energy needs. Be guided by a healthcare professional for advice.

Are there foods best limited for seniors?

The Australian dietary guidelines recommends limiting Sometimes foods (also known as discretionary foods) which are overly processed and often high in saturated fat, refined sugar, and salt. These foods can fill us up without providing any beneficial nutrients so it’s recommended we eat them mindfully and in moderation.. 

Sometimes foods include: biscuits, cakes, deserts, sweets, ice cream, chips, commercial or “fast foods’’ like hamburgers, sausages, hot chips, fried fish and chicken as well as soft drinks, high sugar drinks and alcohol, butter, cream and margarine. 

There are many health factors which may result in a deficiency of nutrients if sources from the diet are inadequate. Although many foods are considered “healthy foods'' some  may need to be avoided due to various health disorders or interactions with medications. It’s recommended checking with a healthcare professional for the best advice.

The bottom line

A wholesome, nutritional diet is good for us all - no matter what our age. 

This article contains general health care information only. Please speak to a healthcare professional for health or wellness advice which is specific for your needs.

Reviewed by Healthylife health experts September 2023