Nutrition for Older Adults

What you will be able to do

• explain how eating needs change in later life and how New Zealand's Eating and Activity Guidelines apply to you.
• include a protein food at every meal and name easy protein, calcium and fibre foods.
• describe New Zealand's vitamin D advice and who should ask their GP about a supplement.
• fit at least 6 drinks into your day, with water first, and recognise the signs of dehydration.
• spot the warning signs of malnutrition and know when to book a GP 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 New Zealand's Eating and Activity Guidelines still apply, and the key New Zealand numbers worth knowing.

   • What changes as we get older
   • New Zealand's Eating and Activity Guidelines in later life
   • Key New Zealand numbers for over-65s

   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 every meal
   • 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
   • Fitting at least 6 drinks into your day
   • 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 GP conversation.

   • Teeth, swallowing and medicines
   • Help with shopping, cooking and company
   • Preparing for your GP 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 GP 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 wee colour, so you can see whether you are drinking enough 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.