Nutrition
Good nutrition is a key foundation of healthy aging and plays an important role in maintaining strength, balance, and overall well-being. This chapter offers practical information and tools to help you understand the dietary needs common among older adults, while recognizing that everyone’s health journey is different. Your nutritional needs may be shaped by chronic conditions, medications, activity level, and personal preferences so always discuss any nutrition related questions or planned dietary changes with your health care provider. You’ll also find guidance in this chapter on how to connect with local nutrition resources here in Missouri, including programs, services, and community partners that can support you in making healthy choices and reducing your risk of falls.
Dietary Reference Intakes (DRIs)
The USDA’s DRI Calculator can estimate your nutritional needs based on sex, age, height, weight, and activity level. The calculator uses the information you input to provide recommendations for macronutrients (carbohydrates, fiber, protein, fat, etc.), vitamins, and minerals (calcium, iron, sodium, etc.). This information and guidance from your health care provider can help you eat a healthy diet that meets your nutritional needs.
Nutrition and fall risk
What you eat and drink can affect your risk of falling. Improving your overall health will decrease your risk of falling and improve your ability to recover if you do fall. However, focusing on muscle health, bone health, and hydration will have the greatest impact on reducing fall risk.
Tips for healthy eating
Eating well as you age
Healthy eating is not about perfection. It is about finding a balance between foods that meet your nutritional needs and those you enjoy. You can use the information in the sections below to include foods that will help you meet your health goals. Here is a brief overview of how our nutrition needs change as we age. We may find it harder to absorb certain nutrients, have difficulty preparing meals, and might face oral health concerns that make chewing difficult. As we get older, we still need the same amount of nutrients, or even more, but may need fewer calories. However, with a little creativity and planning, we can discover ways to enjoy nutritious meals and snacks and maintain our health.
Eating for strength
Maintaining muscle health is crucial for enjoying an active and fulfilling life as we age. Properly fueling your muscles can help you feel stronger and more energized and can improve your quality of life. Engaging in regular progressive strength training is a great way to build and maintain muscle mass, allowing you to participate in your favorite activities. Building, maintaining, and repairing muscle requires adequate protein consumption. The DRI calculator can tell you how much protein you may need, but most adults need 0.8-1.5 grams of protein per 1 kilogram (or 2.2 pounds) of body weight. For someone who weighs 150 pounds, this would be 54-102 grams. While meat and dairy have the highest amount of protein per serving, you can also get protein from grains, beans, nuts, seeds, and vegetables. Below are some examples of high-protein foods.
- Meat: 20-25 grams per 3 ounces
- Cottage cheese: 25 grams per 1 cup
- Beans: 15 grams per 1 cup (cooked)
- Peanuts: 7 grams per 1 ounce
- Eggs: 6 grams per egg
Eating for strong bones
Maintaining bone health is an essential part of healthy aging, and the good news is that you can actively support it through diet and lifestyle choices! As we age, it's natural for our bone density (the strength and thickness of bone) to decrease slightly, but certain habits can have a positive impact. Incorporating weight-bearing activities (such as walking, jogging, or dancing), strength training, and balance exercises (such as yoga or tai chi) into your daily routine can enhance your bone density, and a well-balanced diet plays a crucial role as well. As a bonus, complete your physical activity outdoors in the sunlight to boost your vitamin D intake, a key nutrient for bone health.
Key nutrients like calcium, vitamin D, and protein are vital for building and maintaining strong bones. While individual needs can vary, most adults require about 1,200 mg of calcium and 400-800 IU of vitamin D daily. You can check the DRI calculator for personalized recommendations. Dairy products and fish are excellent sources of these nutrients, but you can also find them in vegetables, fortified foods, and drinks. Below are some examples of foods that are high in calcium and vitamin D to help you meet your bone health needs.
- Plain yogurt: 488 mg of calcium and 116 IU of vitamin D per 1 cup
- Canned salmon: 167 mg of calcium and 720 IU of vitamin D per 3 ounces
- Fortified drinks: 283-442 mg of calcium and 100-119 IU of vitamin D per 1 cup
Eating for heart health
Your daily activity and nutrition impact your heart health. It is never too early or too late to make changes to improve your heart health. Walking and other moderate physical activity can help keep your heart strong. See the Physical Activity chapter for more suggestions about how movement can contribute to healthy aging. Below are some heart-healthy eating guidelines.
- Eat a wide variety of fruits and vegetables, try eating the colors of the rainbow.
- Eat mostly whole grains instead of refined grains.
- Eat a variety of protein sources, including legumes (such as beans and peanuts), fish, nuts, and seeds.
- Avoid or limit foods that are high in saturated fats.
- Avoid or limit foods with added sugars.
- Avoid or limit foods that are high in salt (this shows up as sodium on the nutrition label).
- Avoid or limit alcohol.
- Eat minimally processed whole food (i.e., fresh or frozen fruits and vegetables, lean meats, whole grains).
Eating for digestion
Maintaining a healthy digestive system is essential for overall well-being and can greatly enhance your social experiences. By making mindful food choices, you can support better digestion and alleviate common digestive issues such as gas, constipation, and diarrhea. Please see the Eating for gut health section below to learn more about how prebiotic and probiotic foods can improve your gut health and make digestion more comfortable.
Fiber and water are both key players in digestive health. Increasing your fiber intake without drinking enough water can cause pain and constipation. The Academy of Nutrition and Dietetics recommends that women drink 9 cups of water per day and men drink 13 cups per day; however, hydration needs can vary based on activity levels and other factors. See the section on Hydrating for your health for more information about daily hydration.
The daily recommended intake of fiber is 21-25 grams for women and 30-38 grams for men. However, only about 5% of Americans reach this target, and most consume less than half the recommended daily fiber intake. Below are examples of high-fiber foods.
- Beans and peas: 11-19 grams per 1 cup
- Nuts and seeds: 3-8 grams per 2 tablespoons
- Cooked vegetables: 3-5 grams per 1 cup
- Raw fruit: 3-9 grams per 1 cup
Eating for gut health
Gut health is a term that comes up often, but what does it mean? It generally refers to the microorganisms found in your digestive tract. These microbes play a vital role in breaking down harmful food compounds, producing essential vitamins such as B and K, and synthesizing amino acids, the building blocks of protein. Prebiotics and probiotics both play an important role in maintaining gut health. Prebiotics are non-digestible food ingredients that stimulate the growth and activity of beneficial bacteria in the gut. They function as food for probiotics, helping them thrive and maintain a healthy gut environment. Foods that are high in fiber are also high in prebiotics. Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits by improving or restoring the gut environment. Fermented foods like yogurt, sauerkraut, pickles, and kimchi are high in probiotics.
Hydrating for your health
The Academy of Nutrition and Dietetics recommends that women drink 9 cups of water per day and men drink 13 cups per day; however, hydration needs can vary based on activity levels and other factors. As we age, we are more likely to experience dehydration. This can be due to a variety of factors, including decreased thirst, changes in body composition, and medications that increase the risk of dehydration. Dehydration can cause fatigue (feeling weak or tired), dizziness, headaches, muscle cramps, and confusion. Below are some tips to avoid dehydration; remember to talk to your health care provider before making major dietary changes.
- Eat foods with high water content, such as cucumbers, watermelon, and broth-based soups.
- Keep water nearby.
- Avoid or decrease alcohol, as it can increase the risk of dehydration.
- Make your water more enjoyable by adding ice, fruit, or other low-sugar flavors.
- Add variety by drinking milk, milk substitutes, or small amounts of 100% juice.
- Build a hydration routine. Drink water at the same time each day to stay hydrated throughout the day.
- Avoid drinking too much before bedtime to decrease nighttime restroom trips.
Nutrition programs and resources in Missouri
If you want to learn more about eating a healthy diet as you age, Missouri has many resources available to you.
- Area Agencies on Aging (1-800-235-5503) provide congregate meals, home-delivered meals, and nutrition education programs for older adults in Missouri.
- Contact your Area Agency on Aging to inquire about the nearest Senior Farmers Market Nutrition Program. This program may provide funds to help eligible older adults obtain fresh Missouri Grown produce at local farmers' markets or roadside stands.
- Contact your Area Agency on Aging to find your local senior nutrition center.
- Double Up Food Bucks will match SNAP EBT dollars at select grocery stores and farmers' markets in Missouri, so you get twice the fruits and veggies.
- Ask your health care provider about available nutritional assessments. They may be able to provide referrals to a dietitian, nutritionist, or nutrition education program. Insurance plans may even help cover the cost of these services; inquire with your insurance provider.
- Find a food pantry near you. In addition to supplemental food, many pantries provide nutrition education and access to community nutrition programs.
- Many Local Public Health Agencies provide nutrition education programs.
- MU Extension provides a variety of nutrition education programs.
- Some grocery stores and other community organizations provide nutrition education programs. You can search online or call local grocers to find programs in your area.
- Need assistance selecting fresh in-season fruits and vegetables, along with simple recipes to prepare using these ingredients? Use the free Seasonal and Simple app – your premium guide to finding, selecting, preparing, and storing fresh fruits and vegetables in Missouri.