Key takeaways:
With age comes a higher risk of developing health conditions such as diabetes and high blood pressure. Eating fewer calories and more nutrients can help prevent these problems.
Increased fiber intake through fruits, vegetables, and grains is linked to reduced rates of chronic health problems. Eating more fiber can also add years to your life.
Other healthy lifestyle factors, such as staying socially connected, participating in physical activity, and going for wellness checkups can also contribute to healthy aging.
How we age is largely determined by genetics and environmental factors — but diet also plays a role. So building healthy eating habits earlier on can support healthy aging and lower your risk for certain health conditions, such as Type 2 diabetes and heart disease.
What is considered healthy aging?
A goal for many people is to age well and maintain their independence as long as possible. Aging well is usually defined as maintaining a low risk of health problems, boosting your overall well-being, and living an engaging life.
“Build those healthy habits in your younger years,” Amanda Sauceda, a registered dietitian and nutritionist, told GoodRx. “When you're older, and maybe you get a diagnosis of high blood sugar, or high cholesterol, or whatever it happens to be, you have that foundation.”
Nutrition tips for healthy aging
There’s no specific age when you should start making dietary changes for healthy aging. Some people are motivated to do so after receiving a new diagnosis (such as high blood pressure), becoming a parent, or seeing visible signs of aging. Here are eight nutrition tips that can help promote healthy aging.
1. Make sure you’re meeting your calorie needs
Energy is a common concern for older adults. Here are some calorie guidelines for adults over age 60 that can help you get the right amount of fuel. Your actual needs may vary based on body composition and lifestyle.
For women:
Not active: 1,600 calories
Moderately active: 1,800 calories
Very active: 2,000 to 2,200 calories
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For men:
Not active: 2,000-2,200 calories
Moderately active: 2,200 to 2,400 calories
Very active: 2,400 to 2,600 calories
It’s also important to eat enough protein, fat, and fiber, Sauceda says. Try to get all three in meals and at least two of the three in snacks.
2. Have a set of go-to recipes you can turn to
Sauceda recommends learning a few go-to recipes that you can adapt to be low-sugar or low-sodium, if needed. It’s harder to adapt your diet if you rely on eating out or packaged foods.
Here are few resources to help you get started:
Healthy and easy-to-make meals using just one sheet pan
Soups that use five ingredients or less
Meal prepping for beginners
Simple ways to eat more vegetables
3. Fill up on fiber
If you are looking for foods to help you live longer and stay healthy, look for things that contain fiber. Focus on:
“Fiber is going to be critical for helping with a healthy heart,” Sauceda says. It has cholesterol-lowering effects. The other thing about fiber is it will help with blood sugar management.”
Fiber, which you can get from many plant-based foods, helps you feel full. Fiber can also help with weight-management, which is a common concern, particularly among postmenopausal women.
4. Add protein to snacks and meals
Protein helps prevent muscle loss, but many older adults don’t get enough, Sauceda says. It can take some effort to eat more protein-rich foods, since they aren’t typical grab-and-go snacks. Meat, eggs, and dairy are sources of protein. So are plant-based foods like nuts, beans, and seeds.
Protein plays a role in bone health. Getting enough protein is particularly important for women, who tend to see a decrease in bone density with menopause.
5. Focus on healthy fats
Healthy fats help your body absorb vitamins and minerals. They can also support brain health.
“You want to emphasize more of the healthier fats, which tend to be those monounsaturated and polyunsaturated fats,” Sauceda says. “You find those in avocado and olive oil.”
Salmon is another great source of healthy fat and may promote younger-looking skin. If you are vegetarian or vegan, nuts and seeds are a great choice.
At the same time, it’s important to limit saturated fat, which is typically found in animal-based foods, such as butter and chicken skin. It can have negative effects on your cholesterol levels. You can still eat animal fats, but try to limit them.
Sauceda adds that chicken skin contains collagen, which might offer benefits for skin and bone health. “So you just have to find a balance,” she says.
6. Consider a bowl of healthy cereal
Age can make it more difficult for the body to absorb vitamin B12. Not getting enough of this nutrient can contribute to low energy levels.
Older adults who don’t eat animal products are particularly at risk for deficiency. Vitamin B12 is abundant in meat, eggs, and fish. It’s also fortified in some breakfast cereals. Just be sure to check the nutrition label, because cereal can be high in sugar. Consider pairing your cereal with fruit, nuts, and seeds for fiber and protein.
7. Enjoy your favorite dark green veggies
Calcium is most commonly discussed in relation to bone health and osteoporosis prevention.
Osteoporosis is a condition in which bone density decreases, which increases the risk of falls and bone fractures. Calcium is also important for muscle movement and blood circulation.
Dairy products such as milk, cheese, and yogurt are common sources of calcium. This nutrient is also found in green vegetables such as kale, broccoli, and bok choy. It’s also fortified in some plant-based milks, cereals, and orange juice.
8. Pay attention to your vitamin K levels
VItamin K is important for slowing the aging process, since deficiency is linked to arthritis, heart disease, and osteoporosis. This vitamin also plays an important role in blood clotting and wound healing. It’s important for people who take blood thinning medications to maintain their vitamin K levels. A healthcare provider can recommend what a healthy level looks like for you.
You can get vitamin K in greens like broccoli and turnip greens. It’s also in soybeans, pumpkin, and pine nuts.
Foods to limit for healthy aging
Prioritizing a healthy diet by eating nutritious foods and consuming less sugar, salt, and saturated fats can go a long way in promoting healthy aging.
“Added sugar is probably the one thing across the board,” Sauceda says. “Lessening sugar intake can have a big impact on heart health, blood sugar, and energy.”
Limiting salt and choosing salt alternatives can help improve blood pressure levels. High blood pressure is a risk factor for heart disease. Similarly, saturated fat can contribute to unhealthy cholesterol levels. Eating leaner cuts of meat and lowering red meat consumption can help you lower your cholesterol.
Why is proper nutrition important for healthy aging?
Older adults often have lower calorie needs than younger people, but their need for nutrients is the same, if not higher. That’s because medications, health conditions, and changes in body composition can affect nutrient absorption.
For some people, it can be difficult to eat healthy as they get older. If that’s the case for you, consider the following tips:
Ask family or friends to join you for a meal. Preparing healthy meals together can help you maintain healthy eating habits and make cooking more enjoyable.
Tap into the community. Try contacting your local senior center for group events that involve healthy cooking and living.
Inquire with healthy meal providers. If physical or financial constraints prevent you from accessing healthy food, Meals on Wheels offers more than 5,000 local programs, including meal delivery.
Benefits of a healthy diet as you grow older
A healthy diet can help support a long life. Here are some other benefits of eating well.
Lowers risk of heart disease, diabetes, and some cancers
Improves skin health
Supports muscle, bone, and joint health
Protects your immune system
Aids digestion
Contributes to a healthy weight
How to start making changes for healthy aging
Changing several dietary habits all at once is tough.
“Pick one area to focus on,” Sauceda says. For example, you might take a week to work on lowering the amount to saturated fat you eat. “And maybe next week focus on lessening added sugar.”
Sauceda also recommends starting with a diet change that’s easy for you. For example, if you like whole-wheat products but aren’t ready to give up your nightly ice cream, start by swapping your white tortillas for whole wheat. Once that change starts feeling natural and you feel ready, you can work toward your next healthy eating goal.
The bottom line
It’s no surprise that diet plays a role in healthy aging and in lowering your risk for health problems. Combining protein, healthy fats, and fiber in meals is an effective way to promote better health, but remember to also make time for exercise and maintaining social relationships.
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References
Balderas-Cejudo, M. A., et al. (2019). Aging well. Encyclopedia of Gerontology and Population Aging.
Centers for Disease Control and Prevention. (2021). Benefits of healthy eating.
DeSilva, D., et al. (2021). Nutrition as we age: Healthy eating with the dietary guidelines. Office of Disease Prevention and Health Promotion.
Food and Nutrition Service. (2019). Calculating sugar limits for breakfast cereals in the child and adult care food program. United States Department of Agriculture.
National Institute on Aging. (n.d.). 5 tips for choosing healthier foods as you age.
National Institutes of Health. (2022). Calcium.
Simes, D. C., et al. (2019). Vitamin K as a powerful micronutrient in aging and age-related diseases: Pros and cons from clinical studies. International Journal of Molecular Sciences.
