Eating well for a healthier you: Nutrition tips for older adults

March is Nutrition Month, a time to focus on the power of food and how it impacts our well-being. As we age, our nutritional needs change, making it more important than ever to fuel our bodies with the right foods. Eating well can help maintain energy levels, support a strong immune system, and reduce the risk of chronic diseases. Here are some practical strategies older adults can use to make healthier choices and enjoy the benefits of good nutrition.

Prioritize nutrient-dense foods

As we get older, our metabolism slows down, and we may require fewer calories. However, our need for essential nutrients remains the same—or even increases. Focus on nutrient-dense foods that provide vitamins, minerals, fiber, and protein without excessive calories.

• Choose whole grains like brown rice, whole wheat bread, and oatmeal
• Opt for lean proteins such as chicken, fish, eggs, beans, and nuts
• Include colourful fruits and vegetables for a variety of vitamins and antioxidants

Watch your portion sizes

Portion control can help prevent overeating while ensuring you get the nutrients you need.

• Use smaller plates to manage portion sizes
• Serve meals in the kitchen rather than family-style to avoid second helpings
• Read food labels to understand serving sizes and nutritional content

Plan and prepare balanced meals

Planning meals in advance can help make healthier eating easier

• Meal prep for the week to avoid last-minute unhealthy choices
• Make a shopping list to stick to nutritious options
• Cook at home more often to control ingredients and portion sizes

Limit processed and sugary foods

Processed foods often contain high levels of sodium, unhealthy fats, and added sugars, which can increase the risk of heart disease, diabetes, and high blood pressure.

• Reduce consumption of packaged snacks, fast food, and sugary beverages
• Opt for natural sweeteners like fruit instead of processed sugar
• Choose unsalted nuts, fresh fruit, or yogurt for snacks instead of chips or candy

Maintain a healthy gut

Digestive health can change with age, making fiber-rich foods essential for keeping the digestive system running smoothly.

• Eat plenty of whole grains, fruits, vegetables, and legumes
• Include probiotics from foods like yogurt, kefir, and fermented vegetables
• Drink plenty of water to aid digestion

Good nutrition is a key part of healthy aging. By making small but meaningful changes to your eating habits, you can improve your overall well-being, maintain energy levels, and support long-term health. This Nutrition Month, take the opportunity to reflect on your diet and make adjustments that will help you live a healthier and more vibrant life.

McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.

DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org)