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Healthy eating: older adults

Live Well, Eat Well
Throughout life, our bodies and lifestyle change. Eating healthy can help you live well as you age. 

​Enjoy food together

  • Mealtimes are an opportunity to share and connect with family and friends.
  • Sharing meals with others can make them more enjoyable and satisfying.
  • Planning, preparing, and eating meals with others is an opportunity to share wisdom, culture, and traditions.

Enjoy a Variety of Foods

  • Balanced meals include all food groups
    • ​Vegetables and fruits
    • Whole grain foods such as oats, brown rice, and whole grain bread, pasta, crackers, and cereal
    • Protein foods such as meat, fish, poultry, eggs, milk, yogurt, cheese, tofu, nuts, seeds, and legumes (beans, peas, lentils)
  • Choose healthy fats such as nuts, seeds, fatty fish, avocado, and vegetable oils.
  • Choose foods that are close to the way nature made them.
  • Make traditional foods part of your everyday eating.
  • Eat regular meals and snacks. Find inspiration for choosing healthy foods and building balanced meals from Canada's Food Guide.
  • As you age, your nutrition needs change. Your body needs less energy (calories), but more of certain nutrients to stay strong and healthy. Eating a variety of healthy foods can help you to meet your nutrient needs, even if you eat less food overall. Learn more about meeting your nutrient needs.

Drink Plenty of Fluids

  • Older people may not always feel thirsty when your body needs fluids. Drink fluids throughout the day to stay hydrated. 
  • Make water your drink of choice. Add extra flavour to your water by adding cucumber slices, berries, lemon or lime wedges, or even herbs such as fresh mint or basil. ​
  • Other healthy options include unsweetened tea or coffee, plain milk, or unsweetened fortified soy-beverage.

Plan and Prepare Meals and Snacks

  • Planning and preparing meals for just 1 or 2 people can be challenging.
  • Think about what you enjoy eating and make a grocery list with these foods. To make shopping easier, try a delivery service or go with a friend or family member.
  • Prepare meals and snacks on days when you have the most energy. Store or freeze leftovers for days when you don't feel like cooking.
  • Get inspiration for cooking meals for one.
Learn more about healthy eating as you age.

Special Considerations for Older Adults

  • Fiber is essential for a healthy digestive system. It helps you stay regular and can also help manage cholesterol and blood sugar levels. Eat fiber-rich foods.
  • Eating enough protein is important to prevent muscle loss that occurs naturally as we age. Aim to include a source of protein with every meal. Sources of protein include meat, fish, poultry, eggs, milk, yogurt, cheese, tofu, nuts, seeds, and legumes (beans, peas, lentils). 
  • ​All adults over the age of 50 need a daily vitamin D supplement of 400 international units (IU).
  • Together, calcium and vitamin D are important for healthy bones and preventing osteoporosis. Learn more about keeping your bones strong as you age. 
  • Aging can affect the way you taste food. Learn healthy ways to give your food a flavour boost.
  • Discover ways to help you eat well on a budget.
  • Highly processed foods do not support healthy eating. They are usually high in salt, sugar, and/or saturated fat.
  • Talk to a health care provider for advice about managing weight or chronic health conditions.
  • Talk to your health care provider if you are having difficulty chewing or swallowing.

Type 2 Diabetes

  • Learn about healthy eating for type 2 diabetes.

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  • Home
  • About KSDPP
    • About CAB
    • Upcoming Events
    • Photo Gallery
    • Meet the Team
    • Funding
    • Donations
    • Job Opportunities
    • Website Translation
    • Contact Us
  • Community
    • Programs >
      • Project Playground
      • Brown Bag Lunch
      • Men's Get Fit
      • Racers For Health
      • Family and Friends Skating
    • Policies
  • Healthy Lifestyles
    • Diabetes Information
    • Healthy Eating >
      • The Early Years
      • Children
      • Youth
      • Adults
      • Older Adults
      • Recipes and Resources
    • Movement >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older adults
      • Families
      • Resources
    • Sleep >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older Adults
      • Families
      • Resources
    • Sedentary Behaviour >
      • The Early Years
      • Children and Youth
      • Youth and Adults
      • Older Adults
      • Tips
  • Research & Training
    • Overview
    • KSDPP Code Of Research Ethics
    • KSDPP Annual Research Report
    • Community Mobilization Training
    • Quebec NEIHR
    • Quebec Indigenous Mentorship Network Program (QIMP)
    • Indigenous Youth Mentorship Program (IYMP)
    • Skátne Ionkwaweientehtaonhátie (for youth under 35)
    • Awards
    • Publications
    • Posters
    • KSDPP Webinars