Eating a well-balanced diet is an important part of staying healthy as you age, but getting one well-balanced meal on the table every day, let alone three, can be difficult especially with other challenges such as mouth soreness, duller taste buds, lack of appetite or mobility restrictions come into play as we age. However, nutrition doesn’t have to be complicated, simple adjustments can help you maintain a healthy weight, stay energised, and get the nutrients you need as well as lowering your risk of developing chronic health conditions, such as heart disease and type 2 diabetes. Alongside declining activity levels, energy needs fall in older age and eating less is expected. It is therefore important to prioritise nutrient-dense foods, variety and overall diet quality in older age, to ensure nutrient intakes are sufficient. 

Give it a go… Support your bones and joints

As we age we lose muscle mass and bone density (especially for women, as a result of the menopause) which can lead to an increased risk of osteoporosis and bone fragility. Increasing calcium rich foods to protect bone health and obtaining sufficient vitamin D to absorb it is essential. Aim to eat protein at every meal – chicken breast, tofu, mixed pulses or fish all support muscle growth and repair. The role of nutrition in joint health is often tied to reducing inflammation, so try to include oily fish, nuts, seeds and avocados into your diet, as these are high in Omega 3s and support joint health. Look to incorporate some weight bearing exercise into your day to strengthen bones and muscles and help to improve flexibility, balance and coordination. Try dancing, walking, Tai Chi, lifting weights or pilates… it’s never too late to embark on something new!