How your nutritional needs change with age

Key nutrients

Protein

Protein is important for maintaining muscle and bone health. Some healthy sources of protein include:

• Lean meats and seafood
• Low-fat dairy products
• Legumes (beans, lentils, and peas)
• Nuts and seeds
• Whole grains like oats, quinoa, or brown rice

Calcium

Calcium is also important for bone health. You can find calcium in:

• Low-fat dairy products 
• Fortified plant-based milks and breakfast cereals
• Cruciferous vegetables (dark leafy greens) like broccoli and bok choy

Dr Colson notes that many older people begin to have trouble digesting milk. If this is the case for you, consider lactose-free milk as an alternative source of calcium. 

Vitamin D

Vitamin D helps you absorb calcium efficiently. Your body produces vitamin D from sunlight, but it can also be found in foods, such as:

• Egg yolks
• Fortified foods, including fruit juices, cereals, and plant-based milks
• Mushrooms
• Fatty fish, such as salmon and mackerel

All fish contain some mercury, but it's generally safe and even recommended to eat 2-3 serves of fish a week. This includes any type of tuna or salmon, canned or fresh.

B12 and iron

B vitamins (especially B12) and iron are important for energy levels and cognitive function. Both are predominantly found in animal products. This includes fish, eggs, dairy, and meat.

However, while red meat is a significant source of these nutrients, it’s best consumed in moderation. The Cancer Council recommends no more than 455g cooked (700g raw) lean red meat per week. It’s also recommended to minimise your intake of processed and charred meats.

You can find B12 and iron in foods other than meat, too. For example, you can find:

• Iron in plant foods like spinach
• B12 in fortified foods, nutritional yeast, and nori (the seaweed used to wrap sushi rolls)

Alternatives to red meat

Had enough red meet this week and unsure what to use as substitute?

Here are some satisfying alternatives to a serving of red meat:

• 65–100g cooked chicken
• 80–120g cooked fish fillet (preferably oily, recommended at least twice a week)
• Two small eggs
• ⅓ cup cooked legumes (lentils, chickpeas, beans) or nuts

For those who eat meat, it’s important to also eat plenty of plant-based foods like fruits, vegetables, legumes, and whole grains.

Omega-3 fatty acids and antioxidants

These are both linked to heart and brain health. Good sources include berries, walnuts, and wild-caught salmon.  

It’s important not to avoid fats altogether, even if you have high cholesterol. Instead, it’s better to choose healthy fats such as Omega-3 over unhealthy fat sources like saturated fats.

According to the Cancer Council, eating foods rich in omega-3 is linked to:

• Reduced risk of heart disease
• Relieving the symptoms of inflammatory conditions such as rheumatoid arthritis

Magnesium and zinc

Both magnesium and zinc are important for immune function and healing, and have been linked to aspects of mental wellbeing.

You can find both these nutrients in:

• Whole grains
• Nuts
• Seeds
• Legumes

Best ways to get your nutrients

Eat a variety of wholefoods

Looking for the best way to get all your nutrients without excess calories from unhealthy additives? The simplest answer is to eat a variety of wholefoods.

Wholefoods, such as fruit and veg, are minimally processed. They retain their natural nutrients. So, they’re more likely to provide what you need without hurting your heart.

Here are some tips for putting this into practice at mealtimes:

How to make a balanced, heart-healthy plate

• Fill half your plate with a mix of fruits and vegetables.
• Fill one quarter with carbohydrates from whole grains or starchy vegetables.
• Fill the remaining quarter with protein sources like lean meats or legumes.
• Include healthy fats, such as olive oil and avocado, and herbs and spices to enhance flavour instead of extra salt.

Aim for 5 veg and 2 fruit

A big part of this approach is prioritising fruits and vegetables. Diets higher in fruit and veg are linked with greater mental wellbeing. 

The recommended goal is to eat 5 servings of vegetables and 2 of fruit every day.

To help you meet this goal, Dr Colson suggests cooking your vegetables into different meals you already enjoy. For example, try cooking extra carrots into your bolognese sauce.

Snack smart

You can choose nutrient-dense snacks rather than calorie-dense ones. Nuts and seeds are goods snacks that combine protein with healthy fats.

If you’re a lover of desserts, you can also try swap out processed sweets for healthier ones. This can help you increase the nutrition and decrease the sugar and saturated fats in your treats. For example, try fruits with yoghurt or custard instead of ice cream. You can include oat-based biscuits or almond flakes for crunchiness.

Meal planning

A weekly meal plan could help you be sure to include key nutrients in your diet. When designing your plan, check what’s already in your pantry. Use this as a base for meals you can create throughout the week. Then create a list of ingredients to buy to complete those dishes and provide any missing nutrients.

For example, you can buy milk or fortified alternatives to fulfill your calcium needs. Add this to smoothies, soups, or cereals. Also consider easy-to-prepare protein sources, such as scrambled eggs, grilled fish, or bean salads.

Consult your doctor or dietitian for specific advice about your meal plan.

Download LiveUp's weekly meal planner

To help you plan your meals, you can download and print this weekly meal planner, complete with a basic nutrition checklist:

Common nutritional challenges for older people

Absorption issues

It can be harder for older people to absorb nutrients from food. To address this, talk with your doctor or dietician about the possibility of supplements. Always check with a health professional before taking new supplements or medications.

You may need to consider the impact of any medications you take on how you absorb nutrients. Health conditions such as diabetes and high blood pressure can also affect your dietary needs. Be sure to ask your doctor if you have any health concerns.

Weight management

Whether you want to lose or gain weight, it’s best to focus on nutrient-heavy foods.

• Needing fewer calories but more nutrients can mean it’s easy to gain weight unintentionally. This can stress your heart, joints, and spine. Nutrient-dense meals can help you meet your nutritional needs without overloading on calories.
• At the same time, a decrease in appetite is common in older people. This can lead to unintentional weight loss or malnutrition. In this case, nutrient-packed snacks throughout the day can help you meet your nutritional and caloric needs.

Constipation and digestive health

With slower digestion, fibre is important to prevent constipation and support gut health.

Here’s how you can increase your fibre intake:

• Eat more oats, seeds, nuts, legumes, and vegetables.
• Choose whole grains over refined options. For example, consider brown rice, wholemeal pasta, or wholegrain bread over white.

Are you planning to increase your fibre intake? Do this gradually, to avoid discomfort.

Regular exercise and staying hydrated also help with digestion and overall health.

Oral health

Maintaining good oral health helps you enjoy a diverse diet. Older adults may face increased dry mouth or tooth decay due to producing less saliva.

You can combat dry mouth by sipping water regularly. It also helps to limit sugary drinks and brush your teeth twice daily.

If you have difficulty chewing or swallowing, you can find protein in soft foods. For example, yogurt, soups, smoothies, scrambled eggs, or tender meats. You can also enhance moisture and flavour with olive oil or gravy. Just stay cautious of added sugars and salt in store-bought dressings and sauces.

Take charge of your health today

Navigating nutrition as you age may seem daunting. But with the right knowledge and strategies, it can be manageable and rewarding.

Here are a few ways to start taking charge of your health:

• Be sure to eat a variety of wholefoods rich in essential nutrients.
• Explore the LiveUp website for more resources and tips on eating well and other healthy ageing choices. 

If you have any questions about healthy ageing, get in touch with our helpful team on 1800 951 971 or take the quick quiz.

References

LiveUp. (2024). Interview with Dr. Natalie Colson.

Barbagallo, M., Veronese, N., & Dominguez, L. J. (2021). Magnesium in Aging, Health and Diseases. Nutrients, 13(2), 463. https://doi.org/10.3390/nu13020463

Cancer Council Australia. Fish, omega-3 fatty acids, and cancer. https://www.cancer.org.au/about-us/policy-and-advocacy/prevention/obesity/related-resources/fish-omega-3-fatty-acids-and-cancer

Cancer Council Australia. Meat and cancer. https://www.cancer.org.au/about-us/policy-and-advocacy/prevention/obesity/related-resources/meat-and-cancer

Głąbska, D., Guzek, D., Groele, B., & Gutkowska, K. (2020). Fruit and vegetable intake and mental health in adults: A systematic review. Nutrients, 12(1), 115. https://doi.org/10.3390/nu12010115

Heart Foundation. (2024, February). Healthy eating to protect your heart. https://www.heartfoundation.org.au/healthy-living/healthy-eating/healthy-eating-to-protect-your-heart

Kiouri, D. P., Tsoupra, E., Peana, M., Perlepes, S. P., Stefanidou, M. E., & Chasapis, C. T. (2023). Multifunctional role of zinc in human health: an update. EXCLI journal, 22, 809–827. https://doi.org/10.17179/excli2023-6335

Kolarš, B., Mijatović Jovin, V., Živanović, N., Minaković, I., Gvozdenović, N., Dickov Kokeza, I., & Lesjak, M. (2025). Iron Deficiency and Iron Deficiency Anemia: A Comprehensive Overview of Established and Emerging Concepts. Pharmaceuticals, 18(8), 1104. https://doi.org/10.3390/ph18081104

New South Wales Food Authority. Mercury and fish. Retrieved November 20, 2024, from https://www.foodauthority.nsw.gov.au/consumer/life-events-and-food/pregnancy/mercury-and-fish

Pilz, S., Zittermann, A., Trummer, C., Theiler-Schwetz, V., Lerchbaum, E., Keppel, M. H., Grübler, M. R., März, W., & Pandis, M. (2019). Vitamin D testing and treatment: a narrative review of current evidence. Endocrine connections, 8(2), R27–R43. https://doi.org/10.1530/EC-18-0432

Volkert, D., Beck, A. M., Cederholm, T., Cruz-Jentoft, A., Goisser, S., Hooper, L., Kiesswetter, E., Maggio, M., Raynaud-Simon, A., Sieber, C. C., Sobotka, L., van Asselt, D., Wirth, R., & Bischoff, S. C. (2019). ESPEN guideline on clinical nutrition and hydration in geriatrics. Clinical Nutrition, 38(1), 10–47. https://doi.org/10.1016/j.clnu.2018.05.024

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.