A healthy diet for those aged 65 and above

Constant change is one of life's unavoidable realities, and our nutritional requirements are no exception; they alter throughout time as well. No matter your age, it's crucial to maintain a varied and balanced diet that includes plenty of fruits and vegetables, high-quality protein, starchy carbs, fibre, and healthy fats. Read on to learn more about why it's important to pay a little more attention to how and what you eat after the age of 65.

Enjoy meals

Make meals more positive – even if you are eating alone, a nicely laid table can make all the difference. Or, encourage a friend or neighbour to eat with you. If your appetite is less than it used to be try four smaller meals rather than the traditional three. Spreading your food intake throughout the day with smaller meals and regular snacks is useful if you find it uncomfortable to eat a lot in one sitting.

Eat a varied daily diet

Aim to eat a balanced and varied diet, containing at least five portions of fruit and vegetables each day. If cooking fresh fruit and vegetables is an issue, canned or frozen vegetables can be a great alternative – they are easier to prepare, cost effective and in many cases just as nutritious.

Choose canned vegetables that has been packed in water or natural juice that hasn't had salt or sugar added. Also, you can include a 30g serving of dried fruit and a 150ml serving of fruit juice or smoothies once each day. These should ideally be consumed with meals rather than in between them (to reduce the risk of tooth decay). Fruit and vegetables in cans and bags are excellent store cupboard mainstays, and they come in handy when travelling to the store is challenging.

Vital vitamin D

Get as much vitamin D as you can by spending at least 20 minutes a day outside without using sunscreen. Vitamin D is produced when sunlight reacts with the skin (although if you are out for longer than this, do take the appropriate steps to protect your skin from sun damage).

Diet is crucial in the fall and winter since the sun's rays aren't strong enough for the body to produce vitamin D. Good sources include foods like eggs, oily fish (such salmon, sardines, and mackerel), and some spreads and breakfast cereals that have been fortified. The recommendation to take a daily vitamin D supplement of 10 micrograms for people over 65 also applies to persons who have limited access to healthy sunshine.

Ask your doctor for further details to learn more about vitamin D.

B12 for vigour

The body needs vitamin B12 for a variety of functions, including the creation of red blood cells, upkeep of the neurological system, and the release of energy from meals. Maintaining a sufficient intake is important since as we become older, our capacity to absorb this vitamin declines. Liver, mackerel, fortified soy milk, yoghurt, most meats, salmon, cod, milk, cheese, eggs, and fortified breakfast cereals are among the foods high in sources.

Power Proteins

Protein is necessary for the synthesis of hormones, the upkeep of tissue, cells, and muscle, and the production of antibodies. According to studies, eating extra protein may be beneficial as we age since it helps prevent the loss of muscle that comes with ageing.

Meat like beef and pork, poultry like chicken and turkey, fish like salmon and cod, and seafood like prawns all provide high-quality protein. Vegetarians can eat dairy products like milk, cheese, and yoghurt, while vegans can eat things like beans, nuts, seeds, quinoa, soy, and tofu.

Know your salt.

While eating too many pre-packaged meals may result in you consuming too much salt, it is still vital to include some salt in your diet. As we age, our senses of taste and smell may become less sharp, and it can be tempting to salt our meals more to make up for this. Use herbs, spices, and other potent flavourings like garlic, lemon juice, vinegar, or mustard to flavour meals instead.

Top up fibres

Fiber helps to maintain a healthy digestive tract and encourages regular bowel motions. Ensure that a range of fiber-rich foods, such as whole grains, oats, fruits, vegetables, beans, and lentils, are a part of your diet. In the morning, a little glass of prune juice may aid in easing constipation.

Before drastically increasing your fibre intake or taking fibre supplements if you take medication, see your doctor. This is due to the fact that fibre slows down digestion, which could result in a slower absorption of your prescription. Similar to this, if your diet's fibre consumption has historically been on the low side, boost the amount gradually to give your digestive system time to adjust. If you require advice, seek the advice of a dietitian.

Remain hydrated

Although it can be simple to forget, it's crucial to strive for 6 to 8 glasses or cups of water per day. The good news is that it's not necessary to drink only plain water; milk, sugar-free beverages, tea, and coffee all count. But, keep in mind that caffeine-containing beverages may cause the body to generate pee more quickly.

Fruit juice and smoothies also count, but you should keep their combined daily intake to 150ml because they contain "free" sugars, which we are advised to limit.

Several of the meals we consume, such as soup, ice cream, jelly, and some fruits and vegetables including melon, courgettes, and cucumbers, all help us to consume more fluids.

Be weight wise

Your body's calorie requirements alter as you age and are influenced by a variety of factors, including your level of exercise and metabolism. Consuming too few calories can cause weight loss, while eating too many calories can cause weight gain. If you're unsure if your weight falls within the healthy range, the NHS has a helpful online BMI healthy weight calculator that you may use.

Some older persons may find it difficult to maintain their weight due to illness or appetite loss. In order to strengthen the immune system, preserve healthy bones, and lower the danger of nutritional deficiencies, it's crucial to keep your weight within a healthy range. Speak with your doctor if you're underweight or have unintentionally lost weight to be sure there isn't a medical issue at play.

Try including nutritious, high-energy meals and snacks if you need to increase your calorie consumption to maintain your weight. Use items with a lot of calories, such avocado, peanut butter, dried fruit, almonds, cheese, and whole milk.

Keep active

All ages can benefit greatly from exercise, and the good news is that any physical activity counts. If you are over 65 and are able, the NHS recommends engaging in some form of physical activity every day. This may include 150 minutes of moderate intensity activity (like brisk walking or riding a bike), 75 minutes of vigorous intensity activity, or strengthening and flexibility exercises on two days per week (such as jogging, running or playing tennis).

Exercises that are performed while sitting, swimming, and strengthening exercises utilising tools like resistance bands can all be beneficial for people who use wheelchairs or have limited mobility.

Housework and light gardening are ideal for maintaining joint and muscle mobility if you are unable to leave the house for any reason. Chair yoga takes little equipment and may be beneficial for the body and mind.

Exercise is crucial for older folks because as people age, their muscles and bones naturally weaken. Maintaining an active lifestyle can lower your risk of osteoporosis, improve your balance, and lessen your chance of falling and hip fractures. The NHS advises people with osteoporosis to continue being active.

If you have experienced a recent fracture, have blood pressure issues or any other medical condition, please check with your GP or health practitioner to ensure the exercise is appropriate for you.