Five tips for good nutrition as we age

Five tips for good nutrition as we age

Nutrition as we ageAs we age, our lifestyles and appetites can change. This can affect the types and amount of food we eat, making it harder to get the essential vitamins, minerals and fibre we need.

Here are five common-sense tips for good nutrition.

1. Enjoy a variety of foods

It’s important to eat widely from all food groups to get enough nutrients to stay healthy.

Aim to eat:

  • Plenty of vegetables, fruit and legumes such as baked beans, kidney beans and chickpeas
  • Plenty of cereals, including breads, rice, pasta and noodles (preferably wholegrain)
  • Lean meat, fish and poultry
  • Milk, yoghurt and cheese (low-fat where possible).

2. Drink more water

As we get older, we sometimes don’t feel thirsty when our body needs fluids. It’s a good idea to try to drink at least six times a day, and more in warmer weather or when active.

Note that if you have a medical condition that restricts your fluid intake, you should continue to follow the advice of your medical practitioner.

3. Get enough Vitamin D

Getting enough Vitamin D is important for bone health as we age. Vitamin D is mainly sourced from sunlight, but smaller amounts are found in foods such as margarine, dairy products, oily fish, cheese and eggs. These foods are particularly important if you do not get outside very often.

4. Eat regularly

It’s a good idea to eat smaller, regular meals (rather than lots of food at once) at similar times each day. This helps your body to maximise the nutrient intake from the foods you eat.

5. A well-stocked pantry can help

If you live alone, or if you have mobility limitations that make it harder to get out and shop, it can be useful to stock your pantry with a variety of foods that keep for a long time.

Where possible, try to choose the low-fat and low-salt option.

For more information and sources, see our Nutrition Health Bulletin at

The information in this newsletter is not intended to replace medical advice from a health professional. Readers are urged to seek advice from a qualified health care professional for diagnosis and answers to their medical questions.


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