2.1 Plan balanced meals and snacks for a day for an older person

This guide will help you answer 2.1 Plan balanced meals and snacks for a day for an older person.

Older people have different nutrition needs compared to younger adults. As the body ages, there are changes in metabolism, muscle mass, bone density, and how the body processes food. Some people may face difficulties with chewing, swallowing, or digesting certain foods. Appetite may decrease, putting people at risk of eating too little. This can cause weight loss, weakness, and health problems.

Eating balanced meals and snacks supports health, energy, and independence. A balanced meal means it includes appropriate amounts from each food group: carbohydrates, protein, dairy or alternatives, fruits, and vegetables. Fluids are just as important, as older people can become dehydrated more easily.

Key benefits of balanced meals for older people include:

• Maintaining a healthy weight
• Supporting immune function
• Keeping bones and muscles strong
• Reducing the risk of illness
• Supporting mental health and memory
• Promoting regular bowel movements

Balanced meals help to meet vitamin and mineral needs, including calcium, vitamin D, fibre, iron, and B vitamins.

Government Nutrition Guidance

In the UK, the Eatwell Guide sets out what a balanced diet looks like. It shows the different food groups and the proportions that make up a healthy meal. The food groups are:

• Fruit and vegetables
• Potatoes, bread, rice, pasta, and other starchy carbohydrates
• Beans, pulses, fish, eggs, meat, and other proteins
• Dairy and alternatives
• Oils and spreads (in small amounts)

For older people, the same basic principles apply, but with extra attention to calories, protein, fibre, vitamins, and hydration. It is important to avoid too much salt, sugar, and saturated fat.

How to Plan a Balanced Day’s Meals and Snacks

Planning meals can help meet nutrition needs even if appetite is reduced or ability to cook is limited. Below is guidance on how to plan a day’s meals and snacks for an older person.

When planning, consider:

• Dietary restrictions (e.g., allergies, vegetarian or vegan diets)
• Medical conditions, such as diabetes or swallowing difficulties
• Personal likes and dislikes
• Dentition (condition of teeth and gums)
• Chewing and swallowing ability (medical term: dysphagia)
• Cultural or religious dietary preferences
• Portion sizes that are manageable and appealing

Taste and texture should be suitable, and meals should be attractive and enjoyable. This encourages good food intake.

Breakfast

Breakfast provides energy after the night’s fast. A balanced breakfast includes protein, wholegrain or high-fibre carbohydrates, and a portion of fruit or vegetables.

Possible options:

• Porridge made with semi-skimmed milk, topped with banana or berries
• Wholewheat toast with scrambled eggs and grilled tomatoes
• Low-sugar muesli with natural yoghurt and sliced fruit
• Wholegrain toast with peanut butter and sliced apple
• Wholemeal muffins with avocado and smoked salmon

Serve with a glass of water, or a hot drink such as tea or coffee.

Why these are good choices:

• Oats and wholegrains give slow-release energy and fibre
• Dairy provides calcium and protein, important for bones and muscles
• Fruits add vitamins and fibre
• Eggs and nuts offer protein for muscle maintenance

Tip: If chewing or swallowing is hard, try softer foods such as porridge or well-softened toast.

Morning Snack

Older people often benefit from small, regular snacks, especially if appetite is limited. A snack helps to keep energy levels up and provide extra nutrients.

Good options:

• A small slice of malt loaf or banana bread with spread
• A yoghurt or fromage frais
• Fresh fruit such as a soft pear or stewed apple
• Cheese and wholemeal crackers
• A handful of unsalted nuts (if no nut allergies or swallowing issues)

Aim for snacks that add protein or extra calories if needed.

Lunch

Lunch should be balanced, not too heavy or light. Include protein, a serving of starchy carbohydrate, two or more portions of vegetables, and some dairy or alternative.

Examples:

• Chicken and vegetable casserole with potatoes and broccoli
• Tuna and sweetcorn sandwich on wholegrain bread, with carrot sticks and cherry tomatoes
• Lentil and vegetable soup with a wholemeal roll, and a piece of fruit
• Quiche with a green salad and small boiled potatoes
• Jacket potato with baked beans and grated cheese, with a side salad

Each meal should have different colours, textures, and flavours to stimulate appetite. Add a milk-based pudding or fruit for dessert.

Avoid too much salt in prepared foods.

Afternoon Snack

This is another chance to support nutrition and hydration. Afternoon snacks can be both sweet and savoury, light but sustaining.

Some suitable snacks:

• Wholemeal toast with cottage cheese
• Oatcakes with ham or turkey slices
• Rice pudding made with semi-skimmed milk
• Custard with tinned peaches (in juice, not syrup)
• Homemade flapjack (using less sugar)

Providing a cup of tea, milk, or water strengthens hydration.

Evening Meal

Evening meals should not be too heavy but should still be nutritionally balanced.

Balanced options:

• Grilled fish (such as salmon) with mashed potato and green beans
• Minced turkey and vegetable pie with carrots and peas
• Vegetable stir-fry with tofu and brown rice
• Pasta with tomato and lentil sauce, served with side salad
• Omelette with mushrooms, tomatoes, and a serving of baked beans

Offer fruit or a dairy-based dessert, such as stewed fruit with yoghurt.

Supper or Late Snack

Some older people benefit from a light snack before bed, which can help maintain energy balance and calm night-time hunger.

Good options:

• A warm milky drink, such as hot chocolate or Horlicks
• A banana or stewed fruit
• Scone with low-fat spread and jam
• Plain biscuits and a piece of cheese

Choose easy-to-digest, comforting foods.

Fluid Intake

Hydration often gets forgotten. Many older people do not feel as thirsty, putting them at risk of dehydration, which can cause confusion, constipation, and infections.

Encourage:

• 6 to 8 cups or glasses of fluids throughout the day
• Water, tea, coffee, milk, diluted fruit juice, or soups all count
• High-water foods, such as fruit, jelly, or salad vegetables, add to total fluid

Monitor for signs of dehydration: dry mouth, dark urine, headache, confusion, or dizziness.

Considerations for Special Diets

Some older people will follow specific diets. This may be due to diabetes, religion, cultural background, or ethical choices like vegetarianism. Others may have difficulty swallowing or chewing and need softer foods.

For people with diabetes:

• Include starchy carbohydrates in regular meals, such as potatoes, bread, rice, or pasta
• Choose wholegrains for better blood sugar control
• Avoid sugary snacks and drinks
• Eat plenty of vegetables and moderate amounts of fruit

For vegetarian or vegan diets:

• Use pulses (beans, lentils), nuts, tofu, and eggs for protein
• Include fortified milk alternatives for calcium and vitamin D
• Add seeds and dark leafy greens for extra iron

For those needing soft or pureed diets:

• Serve mashed foods, soups, and stews
• Use well-cooked vegetables and soft fruits
• Try pureed meats, eggs, or soft cheese spreads
• Moisten foods with sauces, gravies, or milk

Check with a speech and language therapist if there are swallowing difficulties.

Fortifying Foods for Older People

If the person struggles to keep weight on or is at risk of malnutrition, it can help to add extra nutrients to meals. This is known as food fortification.

Ways to fortify foods:

• Add skimmed milk powder to porridge, soups, mashed potato
• Grate cheese into mashed potatoes, pasta, and vegetables
• Use cream in soups and puddings
• Add nut butters to smoothies or breakfast cereal
• Stir extra oil or butter into cooked foods (if not advised to limit fat)
• Offer full-fat dairy products like whole milk, yoghurt, or custard

Fortification helps without making portion sizes too big to manage.

Meeting Micronutrient Needs

Older people can be short of certain vitamins and minerals. The most common are:

• Vitamin D: Needed for bone health. The NHS recommends all adults over 65 take a 10 microgram vitamin D supplement daily, especially in autumn and winter.
• Calcium: Support bones and teeth. Aim for 2-3 portions of dairy or alternatives each day.
• Iron: Helps avoid anaemia. Include red meat, eggs, beans, or dark green veg.
• Vitamin B12: Needed for energy and nerve function. Found in animal products and fortified cereals.
• Fibre: Promotes gut health. Eat wholegrains, legumes, fruit, and veg.

If you notice symptoms like tiredness, pale skin, or frequent illness, speak to a healthcare professional.

Preventing Malnutrition

Malnutrition means not getting the right amount of nutrients or calories. It is common in older people, especially those living alone, with illnesses, or poor access to food. Watch for warning signs, including:

• Weight loss without trying
• Loose-fitting clothes or jewellery
• Tiredness and weakness
• More frequent illness
• Poor wound healing

Good meal planning, tasty recipes, help with shopping or cooking, and regular meal times all help prevent malnutrition.

Practical Tips for Meal Preparation

Many older people have difficulties with cooking due to arthritis or reduced mobility. Some ways to make cooking and eating easier:

• Prepare meals in advance and freeze in portions
• Use ready-chopped, frozen, or tinned vegetables
• Choose simple, quick-to-cook recipes
• Use adapted cutlery or plates to help with eating
• Offer help with setting the table and serving food
• Try eating together when possible, as social meals can increase appetite

Keep the eating environment calm, well-lit, and comfortable.

Sample Meal Plan

Here is an example meal and snack plan for an older person:

Breakfast:
Porridge made with semi-skimmed milk, topped with soft stewed apple

Morning Snack:
Yoghurt with diced, soft peach

Lunch:
Lentil soup with wholemeal bread, soft cheese, and cherry tomatoes
A stewed fruit pot

Afternoon Snack:
Wholemeal crackers with spread and slices of banana

Dinner:
Baked salmon fillet with mashed potatoes, peas, and carrots
Fruit yoghurt or a soft sponge pudding with custard

Supper:
A milky drink and a few oat biscuits

All meals arranged for easy chewing and swallowing if needed. Throughout the day, offer water, tea, or diluted juice.

Supporting Independence with Food Choices

Where possible, allow the person to make decisions about what they eat. Choice encourages better food intake and satisfaction. You might:

• Involve the person in meal planning and shopping
• Provide written menus or use pictures for those with memory loss
• Offer a range of choices at meal and snack times
• Respect personal, cultural, or religious choices around food

Supporting independence helps maintain dignity and quality of life.

Final Thoughts

Planning balanced meals and snacks for older people is both a skill and a compassionate act. Good food is more than nutrition—it lifts spirits, encourages social contact, and helps people feel cared for. Every older person is unique, so what works for one may not work for another. Stay flexible. Listen to the person’s preferences and adjust as needed.

Keep meals appealing through colour, flavour, and variety. Small, frequent meals may be more suitable than three large ones. Fortify foods if extra energy or protein is needed. Encourage drinking throughout the day to avoid dehydration.

Meal times can be another way to keep people connected—to family, friends, or carers. Eating together, even just occasionally, has been shown to improve food intake and enjoyment.

Remember, helping older people eat well is one of the most supportive things you can do for their health and happiness. With knowledge, planning, and a person-centred approach, every meal makes a difference.