Healthy Eating

A healthy diet can help you avoid poor nutrition as you age. Older adults should eat a variety of foods that meet daily nutrient needs. 

The Mediterranean diet focuses on fish, vegetables, fruits, healthy fats, nuts, and seeds. This diet is linked to better brain health (thinking and memory). It may also lower the risk of heart disease, lower blood pressure, and improve quality of life.

On a daily basis, older adults should try to eat

• Enough protein. Older adults may need more protein than younger people. Eat at least 2 servings of meat, fish, poultry, eggs, nuts, or beans each day.
• Fiber to keep digestion regular and help lower cholesterol. Eat five servings of whole grains like whole wheat bread, old-fashioned oatmeal, and brown rice. Avoid processed foods like white bread or sugary cereals.
• Seeds and nuts, which are healthy and contain good fats.
• Five servings of fruits and vegetables each day to get enough vitamins, minerals, and fiber.
• At least 2 servings of non-fat or low-fat dairy products each day (2–4 servings if you have osteoporosis, which is thinning of the bones).
• Healthy fats, like those in olive oil and avocados. Healthy fats are liquid at room temperature. Avoid saturated fats and cholesterol, often found in high-fat dairy products, to help keep your heart healthy.

Ensure adequate amounts of vitamins and minerals

Older adults often do not get enough of these vitamins and minerals. Common shortages are:

• Vitamin D, which helps the body absorb calcium. The daily need is 1,000 units.
• Iron, which helps keep blood healthy. Take iron with foods that contain vitamin C.
• Calcium, which helps keep bones strong. Try to get your daily 1,200 mg of calcium from food. Good sources include dairy products, dark green leafy vegetables like spinach or kale, and fatty fish like canned sardines or salmon.
• Vitamin B12, which supports memory and movement. Eat foods high in B12, such as fortified cereals, lean meat, and some fish and seafood.
• Potassium, magnesium, and sodium. If you take blood pressure or heart medications, you may need more of these nutrients. Good sources include fruits, vegetables, low-fat milk, and yogurt.

Drink fluids

Older adults do not feel thirsty as much as younger adults and can easily become dehydrated. Staying hydrated helps your kidneys and digestion work well. Drink 5–8 glasses of water or other liquids each day, even if you do not feel thirsty. You may need more fluids if you have a fever or infection, or if you take diuretics (water pills) or laxatives.

Consider Supplements

Supplements are products that help older adults get extra nutrients. They can include drinks, bars, cookies, or powders you add to food or drinks. Supplements should not replace regular meals. Use them as snacks between meals.

The best way to get important vitamins and minerals is to eat at least 5 servings a day of brightly colored green, orange, and yellow vegetables such as broccoli, kale, spinach, carrots, and squash.

If you take any herbal or alternative products, tell your healthcare provider. Some of these products can interact with your medicines or food and cause serious problems.

Focus on the quality, timing, and frequency of meals

• Make food more appealing and tasty. Add spices and eat colorful foods.
• Fix any mouth problems, such as infected teeth, jaw pain, or poorly fitting dentures.
• If arthritis makes eating hard, use specially designed utensils.
• If you have trouble digesting milk-based foods, avoid them or use dairy products made for people with lactose intolerance.
• If you have trouble digesting gluten, you may need to avoid foods like bread and pasta made from wheat. Not all grains contain gluten. Gluten-free options include corn, rice, and quinoa.
• Treat swallowing problems. A healthcare provider can often suggest simple steps to help.

Last Updated May 2026