Nutrition for Older Adults

What you will be able to do

• explain how eating needs change in later life and how the Dietary Guidelines for Americans apply to you.
• include a protein food at every meal and name easy protein, calcium and fiber foods.
• describe the US recommendations for calcium and vitamin D in later life and when to ask about a supplement.
• build regular drinks into your day and recognize the signs of dehydration.
• spot the warning signs of malnutrition and know when to make a doctor's 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 the Dietary Guidelines for Americans still apply, and the key US numbers worth knowing.

   • What changes as we get older
   • The Dietary Guidelines in later life
   • Key US numbers for older adults

   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, fiber and comfortable digestion

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

   • Why you cannot always trust your thirst
   • Building regular drinks into your day
   • Fiber, 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 conversation with your doctor.

   • Teeth, swallowing and medicines
   • Help with shopping, cooking and company
   • Preparing for your doctor's appointment

   Malnutrition risk checkerAppetite boosters listHydration tracker

• CheckerMalnutrition risk checkerCheck anything that applies to you in the last three to six months to see whether you should make a doctor's 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 the color of your urine, so you can see whether you are drinking enough even when you do not feel thirsty.
• ListAppetite boosters listCheck the ideas you want to try when your appetite is small, and add your own favorites, so every mouthful does more for you.