Nutrition for Older Adults

What you will be able to do

• explain how eating needs change in later life and how Canada's Food Guide applies to you.
• include a protein food at most meals and snacks and name easy protein, calcium and fibre foods.
• describe Health Canada's vitamin D advice for adults over 50.
• build a simple daily drinks routine, with water as your drink of choice, and recognize the signs of dehydration.
• spot the warning signs of malnutrition and know when to book a family doctor appointment.
• eat well with a small appetite using little-and-often eating and simple food fortification.
• plan an easy, affordable week of meals and keep food safe.
• find help with shopping, cooking, company and mealtime problems.

1. 1How eating needs change in later life

   Understand what changes in your body and daily life as you get older, how Canada's Food Guide still applies, and the key Canadian numbers worth knowing.

   • What changes as we get older
   • Canada's Food Guide in later life
   • Key Canadian numbers for adults over 65

   Easy meal planner

2. 2Protein, muscle and strong bones

   Learn why protein, calcium and vitamin D matter more in later life, where to find them in everyday foods, and how food and movement work together.

   • Protein at most meals and snacks
   • Calcium, vitamin D and your bones
   • Food and movement work together

   Easy meal planner

3. 3Drinks, fibre and comfortable digestion

   Find out why thirst becomes less reliable with age, how to fit enough fluid into your day, and how fibre and fluids keep your bowels comfortable.

   • Why you cannot always trust your thirst
   • Building a daily drinks routine
   • Fibre, fluids and comfortable bowels

   Hydration tracker

4. 4Small appetite, weight loss and malnutrition

   Learn what malnutrition is, why it is easy to miss, how to keep an eye on yourself at home, and how to eat well when your appetite is small.

   • Malnutrition: the hidden problem
   • Keeping an eye on yourself at home
   • Eating well when your appetite is small

   Malnutrition risk checkerAppetite boosters list

5. 5Easy, affordable meals for one or two

   Build a well-stocked kitchen, plan a simple week of meals without much cooking, and keep food safe in later life.

   • Cooking for one without the fuss
   • Planning an easy week
   • Keeping food safe in later life

   Easy meal planner

6. 6Getting support and staying independent

   Deal with mouth, swallowing and medicine issues that affect eating, find help with shopping, cooking and company, and prepare for a useful family doctor conversation.

   • Teeth, swallowing and medicines
   • Help with shopping, cooking and company
   • Preparing for your family doctor conversation

   Malnutrition risk checkerAppetite boosters listHydration tracker

• CheckerMalnutrition risk checkerTick anything that applies to you in the last three to six months to see whether you should book a family doctor appointment to talk about your eating and weight.
• PlannerEasy meal plannerPlan a simple week of meals and snacks for one or two people, with a protein food at each meal and as little cooking as you want.
• TrackerHydration trackerCount your drinks each day for two weeks and note your urine colour, so you can see whether you are drinking regularly even when you do not feel thirsty.
• ListAppetite boosters listTick the ideas you want to try when your appetite is small, and add your own favourites, so every mouthful does more for you.