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Healthy eating supports good health and wellbeing throughout life. But as we get older, our nutritional needs change. Changes to our lifestyles and appetites can also make it harder to get the nutrients our bodies need. This means that as we age, we may need to eat a little differently to support good health.*

The benefits of healthy eating for older adults

Eating well as you get older is important. It can help you:

  • have more energy and stay focused
  • keep your bones and muscles strong and help prevent osteoporosis (brittle, bones)
  • lower your risk or manage chronic diseases such as heart disease and diabetes
  • help your digestion and prevent constipation
  • help you achieve and maintain at a healthy weight.

It’s never too late to get started with healthy eating. Even small changes can make a big difference to your health and wellbeing.

If you’d like some support to do this, our free Healthy Ageing resources or Get Healthy Service health coaching program can help.

Practicing some of the below simple habits can help you get enough of the right nutrients to help you thrive as you get older.*

Follow the healthy eating guidelines

Follow the healthy eating guidelines to:

1. Eat a variety of foods from the 5 food groups

The five food groups are:

  • vegetables and legumes/beans
  • fruits
  • grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  • milk yogurt, cheese and/or alternatives, mostly reduced fat
  • lean meats, poultry, fish, eggs, tofu, nuts and seeds, legumes/beans

These foods contain important nutrients like vitamins, minerals and fibre. Getting enough of these nutrients can become even more important as we get older.

Try our Food Calculator to learn how much from each food group you should aim for each day.

2. Eat less foods that are high in salt, sugar and saturated fats.

Consuming less salt, saturated fat and sugar can help you to manage your weight and reduce your risk of chronic diseases like type 2 diabetes, heart disease,  liver disease and some cancers.

3. Drink enough fluids (mostly water) each day

Water helps to support healthy body function, including digestion, circulation, kidney, immune and joint health. 

As you get older, you may not feel as thirsty, even when your body needs water. most older people need to drink about 8 to 10 cups of fluids a day. You may need to drink more often in hot weather or if you are physically active.

4. Limit alcohol

Because of the physical changes that occur with ageing, alcohol can have a greater impact on us. We may be less tolerant to the effects of alcohol and it may not be broken down by our body as efficiently. Alcohol doesn’t give you any essential nutrients. It also has a lot of kilojoules, which can lead to unwanted weight gain.

Visit Eat for Health to find out more about the Australian Dietary Guidelines for older adults.

Eat foods that support healthy ageing

Some nutrients are especially important for your health as you age. They can help you maintain your muscles, protect your bones and support digestion. 

Talk to your doctor if you have any concerns about your health, or your dental practitioner if you have problems with your teeth. If you have lost your appetite and feel unsteady on your feet, you should speak to your doctor immediately.

If you have specific dietary needs or questions about what foods are right for you, see an Accredited Practising Dietitian.

For more information, see our Eat well to age well fact sheet.

Healthy eating to support bone health in older adults

As we get older, making small changes to the way we eat and staying active can help keep our bones healthy.

More than two-thirds of Australians aged 50 and over have osteoporosis or osteopenia. These are diseases that weaken bones and make them more likely to break.

To help lower your risk of these diseases and improve your quality of life, older adults need more of some nutrients.

Calcium

Calcium is one of many essential nutrients to keep your bones strong and healthy. It works with vitamin D to help your body absorb it. 

This means older people need to eat more foods that contain calcium. Good sources of calcium include:

  • dairy foods such as milk, yoghurt and cheese 
  • fish with soft, edible bones, like canned salmon or sardines 
  • plant-based milks with added calcium (for example, soymilk, almond, oat, rice or other cereal alternative with at least 100mg added calcium per 100g) 
  • firm tofu (prepared with calcium – check ingredients list). 

The Australian Dietary Guidelines recommend women over 51 years should aim to eat 4 serves of dairy every day. Men aged 51 to 70 should aim for 2 and a half, and men over 70 years should try for 3 and a half serves of dairy every day. Examples of a serve of dairy includes:

  • 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk
  • 1 cup (250ml) soy, rice or other cereal plant-based drink with at least 100mg of added calcium per 100mL
  • 2 slices (40g) of hard cheese such as cheddar
  • 3/4 cup (200g) yoghurt
  • 100g firm tofu
  • 100g of canned salmon with bones

If you feel you are not getting enough calcium, consider seeing an Accredited Practising Dietitian or your doctor. They can help you find other ways to get the calcium you need.

Vitamin D

Vitamin D helps your body absorb calcium, to keep your bones strong.  

Getting some sunlight is the best way to get vitamin D. Sunlight acts on the skin and turns it into vitamin D. In summer, aim to expose your skin for a few minutes, most days of the week. In winter, aim to expose your skin for a few hours per week.

Vitamin D is also found in some foods. These are:

  • margarine with added vitamin D
  • oily fish such as salmon, mackerel, sardines, herring
  •  egg yolk
  • yoghurts, milks and breakfast cereals with added vitamin D.

Talk to your doctor or Accredited Practising Dietitian if you have any concerns about getting enough vitamin D. Visit Health Direct for more information about vitamin D.

Learn more about healthy eating for older adults at the Australian Dietary Guidelines including the basics of healthy eating.

For more information see our Bone health fact sheet and Weekly calcium tracker.

Get active to promote bone health

Along with getting enough of the right nutrients, staying active can also support bone health. Aim to do physical activity like walking or strength exercises to help keep your bones strong. Movement and exercise can also help with preventing falls.

Talk to your health professional before getting started if you have any health issues or questions about physical activity.

Learn more about the physical activity guidelines for older adults and how to start being more active.

If you’re concerned about having a fall, use our checklist to see if your health, or how you live, might be affecting your risk.

Fibre and fluids for healthy digestion

Fibre is a type of nutrient found in different plant foods. Eating foods that contain fibre helps keep you feeling full, which can help control your appetite. It also helps keep your intestines healthy and supports healthy digestion.

Good sources of fibre include: 

  • wholegrain, wholemeal and high-fibre breads and cereals 
  • fruit and vegetables 
  • beans, lentils and legumes (try to eat twice a week) 
  • a small handful of nuts and seeds most days. 

Drink enough fluids — most older people need to drink about 8 to 10 cups of fluids a day. Drink more if you’re active or it’s hot. You might feel less thirsty as you get older, so it helps to drink water with each meal and between meals. 

Find ideas for making healthy meals to help you eat more fibre in our healthy recipe library.   

For more information, see our Fibre and fluids fact sheet. 

Get support for healthy ageing

If you’re over 50 and live in NSW, you can access free programs to help you eat well and stay active. 

Talk to your GP about any health concerns, and your dentist if you have issues with your teeth. 

If you’ve lost your appetite or feel unsteady on your feet, speak to your GP straight away. For personalised nutrition advice, see an Accredited Practising Dietitian. 

References

Department of Health and Aged Care (2021) Physical activity and exercise guidelines for older Australians (65 years and over), accessed 23 November 2023.

Department of Health and Aged Care/National Health and Medical Research Council (2015) Healthy eating when you’re older, Eat for Health website, accessed 7 October 2022.

Health Direct (2022) Vitamin D and your health, Healthdirect website, accessed 23 November 2023.