Eating and Drinking Well as We Get Older
Good nutrition and hydration are important at every stage of life. As we age, our nutritional needs can change, but eating a balanced diet and drinking enough fluids remain essential for maintaining strength, energy, independence and overall health.
Why Nutrition Matters
Eating well can help:
- Maintain a healthy weight
- Support muscle strength
- Reduce the risk of illness
- Improve recovery from illness
- Support bone health
- Maintain independence and mobility
Although energy requirements may reduce slightly with age, it remains important to eat regular, nutritious meals.
Following the Eatwell Guide
A balanced diet should include a variety of foods from different food groups.
Aim To Include
- Plenty of fruit and vegetables
- Wholegrain bread, rice, pasta and cereals
- Beans, pulses, fish, eggs and lean meats
- Milk and dairy foods or suitable alternatives
- Small amounts of unsaturated oils and spreads
It is also important to limit foods and drinks high in fat, salt and sugar.
Understanding Energy Balance
Maintaining a healthy weight depends on balancing the energy you consume with the energy your body uses.
Energy In
Calories from food and drink.
Energy Out
Calories used for:
- Daily activities
- Exercise
- Body functions such as breathing and circulation
Over time:
- More energy in than out may lead to weight gain
- More energy out than in may lead to weight loss
For many adults, the recommended daily calorie intake is approximately:
- 2,000 calories per day for women
- 2,500 calories per day for men
Preventing Malnutrition
Older adults can be at increased risk of malnutrition, particularly if appetite decreases or weight loss occurs.
Signs to Watch For
- Unplanned weight loss
- Poor appetite
- Reduced food intake
- Clothes becoming looser
- Reduced strength or energy
Helpful Tips
- Eat three meals each day
- Include nourishing snacks between meals
- Choose calorie-rich foods if appetite is poor
- Monitor your weight regularly
- Speak to your GP if weight loss continues
Preventing Constipation
Constipation is common in older age and can affect appetite and wellbeing.
To Help Prevent Constipation
- Stay physically active
- Eat fibre-rich foods
- Include fruit and vegetables daily
- Choose wholegrains where possible
- Drink plenty of fluids
If constipation becomes a problem, seek advice from your healthcare professional.
The Importance of Protein
Protein helps maintain muscle strength and supports growth and repair.
Good Sources of Protein
- Meat and poultry
- Fish
- Eggs
- Beans and pulses
- Lentils
- Soya products
- Nuts and nut butters
Aim to include protein-rich foods regularly throughout the day.
Vitamin D
Vitamin D helps the body absorb calcium and supports healthy bones, teeth and muscles.
Foods Rich in Vitamin D
- Oily fish such as salmon and sardines
- Eggs
- Meat
- Fortified breakfast cereals
- Fortified dairy products and alternatives
Older adults are often advised to take a vitamin D supplement, particularly during autumn and winter months.
Vitamin B
B vitamins support:
- Energy production
- Healthy red blood cells
- Nervous system function
- Brain health
Sources Include
- Green vegetables
- Wholegrains
- Fortified cereals
- Meat
- Fish
- Eggs
- Milk
- Soya products
Calcium
Calcium is essential for maintaining healthy bones and reducing the risk of osteoporosis.
Good Sources of Calcium
- Milk
- Cheese
- Yoghurt
- Fortified dairy alternatives
- Fish with edible bones
- Beans and lentils
- Leafy green vegetables
Including calcium-rich foods regularly can help support bone health as you age.
Staying Hydrated
Older adults may be more vulnerable to dehydration due to changes in thirst, health conditions, medications and reduced mobility.
Aim For
6–8 glasses of fluid each day (approximately 1.5 litres minimum)
Suitable drinks include:
- Water
- Milk
- Tea and coffee
- Squash
- Soups
- Smoothies
Risks of Dehydration
Dehydration can increase the risk of:
- Falls
- Urinary tract infections (UTIs)
- Constipation
- Kidney problems
- Reduced concentration
- Hospital admission
Tips to Stay Hydrated
- Drink regularly throughout the day
- Keep drinks within easy reach
- Include a variety of hot and cold drinks
- Add fruit slices to water for flavour
- Include foods with a high water content such as soups, jelly and yoghurt
Further Information Available
This webpage provides a summary of nutrition and hydration advice for older adults.
The full guide includes:
- The Eatwell Guide
- Energy balance information
- Malnutrition prevention advice
- Protein guidance
- Vitamin D, Vitamin B and calcium information
- Hydration guidance
- Constipation prevention tips
For complete guidance and practical advice, please download the full PDF resource.
