Nutritional Needs in Older Adults
This guest blog by Feast With Us outlines how good nutrition can help older adults stay strong, energised, and independent. Read on for easy tips and practical advice on protein, fibre, hydration, and more.
Hi, I’m Bella, a prospective dietetic student and a volunteer at FEAST With Us, a London-based charity working to improve nutrition, health, and wellbeing for people at risk of food insecurity. We support communities through free, nutritious shared meals and our Healthy Eating on a Budget programme, delivered across six boroughs. Around a quarter of FEAST’s service users are older adults, a group particularly vulnerable to the effects of poor nutrition.
As we get older, our bodies naturally undergo changes. Digestion can slow, appetite may decrease, and nutrient absorption becomes less efficient. These shifts can increase the risk of malnutrition, low energy levels, and chronic conditions. But the right nutrition can help support strength, independence, and wellbeing at any age.
This guide explores how nutritional needs change with age, and offers practical tips for maintaining a balanced, nourishing diet in later life, whether for yourself or someone you care for.
Protein for Muscle Maintenance
Protein plays a key role in repairing tissue, supporting immunity, and maintaining energy. With age, our muscle mass tends to decline, a condition known as sarcopenia. To help counter this, older adults benefit from a slightly higher protein intake.
Good sources include lean meats, fish, dairy products, eggs, legumes, tofu, and nuts. Spread protein across meals and snacks throughout the day to better support muscle health and strength.
Calcium and Vitamin D for Bone Health
Bone density declines with age, raising the risk of fractures and osteoporosis, a condition where bones become weak and brittle. Calcium and vitamin D are vital nutrients for maintaining bone strength, but many older adults don’t get enough of either.
Calcium-rich foods include dairy products, leafy greens, and canned fish with bones (like sardines). Vitamin D, which helps the body absorb calcium, can be found in oily fish, eggs, fortified foods and is also produced in the skin through sunlight exposure.
Because it’s difficult to get enough vitamin D from sunlight during UK winters, a supplement may be recommended. Your GP or pharmacist can advise you.
Fibre for Digestive Health
Digestive health can be affected by ageing, often leading to constipation or discomfort. A diet rich in fibre can support gut health, promote regularity, and lower the risk of heart disease, type 2 diabetes, and some cancers.
Fibre is found in plant-based foods such as wholegrains, oats, fruits, vegetables, legumes, nuts, and brown rice. If your diet is currently low in fibre, increase your intake gradually to avoid discomfort and be sure to stay hydrated to help fibre move through the system.
Omega-3 Fatty Acids for Heart & Brain Health
Omega-3 fats support cardiovascular and cognitive function, two areas that can become more vulnerable with age with rising risks of conditions like high blood pressure and dementia. They help reduce inflammation, support brain health, and may lower the risk of heart disease.
Oily fish like salmon, mackerel, and sardines are excellent sources. For plant-based alternatives, consider flaxseeds, chia seeds, walnuts, seaweed, or algae-based products. Supplements can also be helpful if you're not consuming these foods regularly, discuss this with your healthcare provider.
B Vitamins for Energy and Cognition
Vitamin B12 is essential for nerve function and the production of red blood cells. As we age, absorption becomes more difficult, especially for those taking certain medications, increasing the risk of deficiency.
Signs of low B12 include fatigue, memory problems, or tingling sensations. Animal-based foods such as meat, fish, eggs, and dairy are rich in B12. For those on vegetarian or vegan diets, look for fortified foods like plant milks, cereals, and nutritional yeast. A supplement may be useful in some cases however speak to your GP for personalised advice.
Hydration
Older adults may not always feel thirsty, even when their body needs fluids. Dehydration can impact energy, memory, digestion, and urinary health so staying hydrated is essential. Aim for six to eight cups of fluid a day. Water, tea, milk, and soups all count. Hydrating foods like cucumber, watermelon, oranges, and soups can further support fluid intake. Keeping a water bottle nearby or setting reminders can make it easier to stay on track.
Limiting Unhealthy Fats, Salt & Sugar
As we age, the risk of chronic conditions such as hypertension, type 2 diabetes, cardiovascular disease, and obesity increases. Diet plays a major role in this, particularly when it comes to unhealthy fats, added sugars, and excess salt. Trans fats, found in many processed foods are especially harmful, as they raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and trigger inflammation. Similarly, too much salt can raise blood pressure, while added sugar promotes insulin resistance and inflammation.
Reducing your intake of these ingredients can support better energy levels, cognitive function, and long-term health. Focus on whole foods like vegetables, fruits, legumes, and whole grains, and minimise processed and packaged foods where unhealthy fats, sugars, and salts often hide.
It’s never too late to start cooking from scratch using nourishing, whole ingredients. If you’re based in London, you may be eligible for our Healthy Eating on a Budget programme, where you can learn more about nutrition and how to prepare affordable, wholesome meals.
Final Thoughts
Being intentional and proactive with your diet in later life is one of the most empowering things you can do for your body and mind. It's never too late to make a change. Whether you're cooking for yourself or someone else, small adjustments can go a long way. And if you're unsure about supplements or specific needs, a GP or registered dietitian can offer guidance tailored to you.
Bella Rattigan, Feast With Us
How FEAST Helps Older Adults Eat Well
Of the 11 million older people in England, over a million are estimated to be malnourished or at risk. Rising food costs have forced three million people over the age of 60 to skip meals, further increasing the risk of poor nutrition.
At FEAST, we centre nutrition to make sure all our service users — including older adults — get the nutrients they need. Our work helps reduce the risk of malnutrition and improve long-term dietary health.
We address this through our free, nutritious community meals and Healthy Eating on a Budget (HEB) programme. All meals are tailored to meet real needs — such as softer textures for those with dental issues or poor eyesight. These details help ensure every person can access and enjoy good food, regardless of their circumstances.
Interested in joining one of our Healthy Eating on a Budget courses or community meals?
Please get in touch.
Call us - 020 7580 8680
Email - info@fitzroviacommunitycentre.org to register your interest or ask questions.
References
www.health.harvard.edu/staying-healthy/muscle-loss-and-protein-needs-in-older-adult
pmc.ncbi.nlm.nih.gov/articles/PMC5130103/
www.nutrition.org.uk/nutrition-for/older-people/
www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
www.uclahealth.org/news/article/hydration-and-older-adults-why-water-matters-more-you-age
