As we age, our bodies change in ways both subtle and significant. You might notice you don’t have quite the same appetite you once did, or perhaps you’re finding it harder to keep your energy up throughout the day.
Maybe you’re even wondering if your favourite foods are still the best choices for your health.
If you’re over 65, it’s time to take a fresh look at your nutrition—because what you eat now can make a world of difference to your wellbeing, independence, and quality of life.
Why nutrition matters more than ever after 65
Good nutrition is the foundation of healthy ageing. It helps you maintain muscle strength, keep your bones strong, support your immune system, and even boost your mood and memory.
But as we get older, our bodies need fewer kilojoules (energy) but just as many, if not more, essential nutrients. That means every bite counts.
Unfortunately, many older Australians are at risk of missing out on key nutrients, either because of reduced appetite, difficulty shopping or cooking, dental issues, or simply not knowing what their bodies need now.
The good news? With a few simple tweaks, you can make sure you’re getting everything you need to thrive.
The Australian Dietary Guidelines: Your roadmap to healthy eating
The Australian Dietary Guidelines offer clear, science-backed advice for older adults. Here’s what they recommend:
Eat a wide variety of foods from the five food groups:
- Plenty of colourful vegetables and legumes/beans
- Fruit (preferably whole, not juice)
- Grain (cereal) foods, mostly wholegrain and high-fibre
- Lean meats, poultry, fish, eggs, tofu, nuts, seeds, and legumes
- Milk, yoghurt, cheese or their alternatives, mostly reduced fat
Drink plenty of fluids—aim for 6–8 cups a day, more in hot weather or if you’re active.
Limit foods high in saturated fat, added salt, and added sugars—think cakes, biscuits, processed meats, fried foods, and sugary drinks.
Keep ‘sometimes foods’ to a minimum—these are treats, not everyday essentials.
Be physically active—aim for at least 30 minutes of moderate activity, like walking, most days.
The nutrients you can’t afford to miss after 65
Let’s take a closer look at the nutrients that become especially important as we age—and how to make sure you’re getting enough.
1. Protein: The key to strength and independence
Muscle loss is a natural part of ageing, but you can slow it down with enough protein. Protein helps maintain muscle mass, supports your immune system, and aids in recovery from illness or injury.
Aim for: Protein at every meal—think eggs, lean meats, fish, dairy, tofu, legumes, nuts, and seeds.
Tip: If you have a small appetite, start your meal with the protein portion.
2. Calcium and Vitamin D: For strong bones and teeth
Older adults need more calcium to keep their bones strong and prevent fractures. Vitamin D helps your body absorb calcium.
Calcium-rich foods: Low-fat milk, yoghurt, cheese, tinned salmon and sardines (with bones), leafy greens, almonds, and tahini.
Vitamin D: The best source is sunlight—just 10–30 minutes a day is enough for most Australians. If you’re housebound or avoid the sun, ask your doctor about supplements or include foods like eggs, oily fish, and fortified products.
3. Fibre: For a happy gut
Constipation is common as we age, but a high-fibre diet can help keep things moving.
Fibre-rich foods: Wholegrain breads and cereals, brown rice, oats, fruit, vegetables, legumes, and nuts.
Don’t forget fluids: Fibre needs water to work its magic—so keep sipping!
4. B vitamins: For energy and brain health
Older adults are at higher risk of deficiencies in B12 and folate, which can affect memory, mood, and energy.
B12 sources: Meat, fish, eggs, dairy, and fortified cereals.
Folate sources: Leafy greens, legumes, and fortified breads/cereals.
5. Iron and zinc: For immunity and vitality
Iron helps prevent anaemia, while zinc supports your immune system.
Iron sources: Lean red meat, chicken, fish, eggs, legumes, and leafy greens.
Zinc sources: Meat, seafood, dairy, nuts, and seeds.
6. Healthy fats: For heart and brain health
Swap saturated fats (like butter and fatty meats) for unsaturated fats from olive oil, avocado, nuts, and oily fish.
Practical tips for eating well after 65
Plan ahead: Stock your pantry with long-lasting staples like canned beans, tinned fish, UHT milk, and wholegrain pasta or rice.
Make meals social: Eating with others can boost your appetite and mood.
Adapt for dental issues: If chewing is hard, try soft-cooked veggies, stewed fruit, nut butters, and milled grains.
Watch your salt: Use herbs and spices for flavour instead of salt, and choose reduced-salt products.
Limit alcohol: No more than two standard drinks a day, and some days alcohol-free is best.
Ask for help: If shopping or cooking is tricky, reach out to family, friends, or community services.
What about supplements?
Supplements can help if you have trouble eating enough or have specific deficiencies, but they’re not a substitute for a healthy diet.
Always talk to your doctor or an accredited practising dietitian before starting any new supplement.
Quick and easy meal ideas
- Scrambled eggs with spinach and wholegrain toast
- Tinned salmon or sardines on wholegrain crackers
- Vegetable and lentil soup with a slice of cheese on toast
- Yoghurt with fruit and a sprinkle of nuts
- Chicken and vegetable stir-fry with brown rice
Staying healthy on a budget
Eating well doesn’t have to be expensive. Buy in-season produce, look for specials, and cook in batches to freeze leftovers. Simple meals like baked beans on toast, veggie omelettes, or hearty soups can be both nutritious and affordable.
Don’t forget: Nutrition is personal
Everyone’s needs are a little different. If you have a health condition, take medication, or have lost or gained weight recently, talk to your doctor or a dietitian for tailored advice.
Your turn: How do you stay healthy after 65?
Have you found any clever ways to boost your nutrition, or do you have favourite recipes that are both easy and healthy? What challenges have you faced with eating well as you’ve gotten older? Share your tips and experiences in the comments below—your advice could help someone else in our community!
Remember, it’s never too late to make positive changes. Every healthy choice you make today is an investment in your future well-being. Happy eating!
Also read: The sunny side of nutrition: Eggs could boost heart health and longevity
