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)
- Vegetables and fruits
- 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.