Good nutrition is important at every stage of life, but our bodies and nutritional needs shift as we age. While children need plenty of fuel to support growth and development, adults—especially older adults—benefit from eating habits that promote long-term health, maintain a healthy weight and help prevent chronic diseases.

As metabolism slows with age, the amount of calories your body needs a day usually goes down. However, nutrient needs often increase, especially for calcium, vitamin D and vitamin B12. Plus, portion control and mindful meal timing help manage weight and support healthy digestion. These adjustments can improve energy and well-being and lead to a longer, healthier life.

Nutritional Tips for Healthy Aging:

Base meals on high-fiber starchy carbohydrates

• Choose whole grains like brown rice, oats and whole wheat bread.
• Fiber is essential to avoid constipation and diarrhea and to promote overall heart health. The recommendation is 25 grams for women and 38 grams for men per day

Eat plenty of fruits and vegetables

• Aim for at least five servings daily for essential vitamins, minerals and antioxidants.
• Variety is key—choose a mix of colors and types.

Include more fish, especially oily fish

• Try to eat fish twice a week, including one portion of oily fish like salmon or sardines.
• Rich in omega-3s, which support heart and brain health.

Limit saturated fat and added sugar

• Cut back on processed foods, sweets and fried items.
• Choose healthier fats like olive oil, nuts and avocado.

Reduce salt intake

• Adults should aim for no more than 2,300 milligrams, or one teaspoon, of salt daily. Those with heart conditions should intake less than 2,300 milligrams (follow a 2 gram salt diet).
• Check food labels and cook more meals at home.

Stay hydrated

• Drink water regularly—even if you don’t feel thirsty.
• Limit sugary drinks and alcohol.

Adjust portions and meal timing

• Consider smaller portions and eat when you’re truly hungry.
• A larger breakfast and lighter dinner may be better for older adults.

Don’t skip breakfast

• A nutritious breakfast can boost energy and help regulate blood sugar levels and appetite throughout the day. The word explains the role – breaking the fast (from overnight).

Stay active and maintain a healthy weight

• Physical activity supports muscle strength, balance and mood.
• Exercise can also improve appetite and digestion.

Enjoy meals with others when possible

• Social meals promote mental and emotional well-being but can lead to overeating. Be mindful of choices and eat slowly.

Consider fortified foods or supplements

• Choose fortified foods such as cereal or orange juice, and/or supplements approved by your provider or dietitian.

It’s never too late to make improvements. Small changes in your daily routine—like choosing whole foods, staying active and listening to your body—can impact your health and happiness.

To schedule your next check-up, call HealthLinc at 888-580-1060 today!