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.

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.

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.

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.

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.