2.5 Outline nutritional recommendations for older people

This guide will help you answer 2.5 Outline nutritional recommendations for older people.

Older adults have different nutritional needs. As people age, physical changes affect their nutrient requirements. Appetite may decrease. Activity levels might fall. Health conditions and medicines can influence how the body absorbs and uses nutrients.

Providing the right diet for older people supports health, wellbeing, and independence. It helps prevent malnutrition and reduces the risk of illness.

Energy and Calorie Needs

Older people often need fewer calories than younger adults. Muscle mass reduces with age. Physical activity may drop. This means energy needs are lower. However, nutritional needs remain high or even increase for some vitamins and minerals.

Too few calories can lead to weight loss, weakness and increased risk of falls. Too many calories with little activity can cause weight gain and its health problems. Striking a balance is important.

Accurate energy needs depend on each person’s weight, age, gender, and activity. These factors guide meal planning.

Protein

Protein is vital for maintaining muscle mass, healing, and supporting the immune system. Older adults are at higher risk of muscle loss, which can lead to frailty and reduced mobility.

Good sources include:

• Lean meat
• Fish
• Eggs
• Dairy products
• Beans and lentils
• Nuts and seeds

Aim for protein at each meal. This supports muscle maintenance throughout the day.

Carbohydrates

Carbohydrates provide most of the day’s energy. Choose wholegrains like wholemeal bread, brown rice, and oats. They help regulate blood sugar, aid digestion, and contain fibre.

Think about refined carbohydrates, such as white bread or cakes. These provide energy but little fibre or nutrients.

Fibre is important for digestive health. It prevents constipation, which is common in later life. Some health conditions may affect choices—speak to a healthcare professional about specific needs.

Fats

Older people need enough healthy fats, but it is worth limiting saturated fats. Unsaturated fats are preferable, such as those from:

• Olive oil
• Rapeseed oil
• Oily fish (like salmon, mackerel, sardines)
• Avocados
• Nuts and seeds

Saturated fats are found in butter, cream, fatty cuts of meat, and some processed foods. Reducing these lowers the risk of heart disease. Some fat is needed for vitamin absorption and energy.

Vitamins and Minerals

Older people have higher requirements for certain vitamins and minerals.

Vitamin D

Vitamin D keeps bones healthy. The skin makes vitamin D from sunlight, but this gets harder with age. The NHS recommends daily vitamin D supplements (10 micrograms) for everyone over 65. Foods such as oily fish, fortified breakfast cereals, and eggs contain vitamin D, but diet alone may not be enough.

Calcium

Older adults need calcium for strong bones and to lessen the risk of osteoporosis, a condition where bones become fragile. Dairy foods are the main source: milk, cheese, and yoghurt. Non-dairy sources include:

• Soya milk (fortified)
• Sardines (with bones)
• Broccoli
• Nuts

B Vitamins

The body absorbs B vitamins less efficiently with age, especially vitamin B12. Good sources include meat, fish, eggs, dairy products, and fortified cereals.

Vitamin B12 maintains nerves and helps make red blood cells. Some older adults might need supplements or injections if they struggle to absorb enough from food.

Folate (vitamin B9) is also important for making red blood cells. Sources include leafy green vegetables, beans, and fortified cereals.

Iron

Anaemia (low iron levels) is more common in older people. It causes tiredness and breathlessness. Iron is found in:

• Red meat
• Pulses (beans, lentils)
• Green vegetables (spinach, broccoli)
• Fortified cereals

Vitamin C helps absorb iron from plant foods. Adding fruit or orange juice to meals can improve iron intake.

Vitamin C

Vitamin C boosts the immune system and helps heal wounds. It is found in:

• Citrus fruits
• Strawberries
• Blackcurrants
• Peppers
• Broccoli

Eating fruit and vegetables every day meets vitamin C needs.

Zinc

Zinc heals wounds and supports the immune system. Good sources are meat, shellfish, dairy, bread, and cereals. Low levels can increase infection risk.

Magnesium

Magnesium supports muscle and nerve function. It is found in wholegrains, nuts, and green leafy vegetables. With age, absorption may drop, so varied diet is important.

Potassium

Potassium helps control blood pressure. Bananas, potatoes, pulses, fish, and milk are top sources.

Fluids and Hydration

Older people often drink less. This raises the risk of dehydration. Reasons may include lower thirst, worry about needing the toilet, or difficulty swallowing.

Dehydration leads to confusion, constipation, urinary tract infections, headaches, and fatigue.

To keep hydrated, aim for at least 6–8 glasses of fluid a day. Water is best. Tea, coffee, diluted juice, and milk count. Encourage regular drinks, even if the person does not feel thirsty.

Keep drinks within easy reach. Use lightweight cups if grip strength is an issue. Soup, fruit, and jelly also add fluid to the diet.

Salt Intake

Too much salt raises blood pressure, increasing the risk of stroke and heart disease. Many older adults eat more salt than recommended.

Ways to lower salt:

• Cook with herbs and spices instead of salt
• Limit processed foods (like ready meals and tinned soups)
• Check food labels for sodium content

The recommended limit is no more than 6 grams a day. Taste buds become less sensitive with age—encourage people to try alternative flavourings.

Sugar and Sweet Foods

Sugary foods add empty calories and increase the risk of tooth decay and weight gain. Try to limit:

• Sweet biscuits and cakes
• Fizzy drinks
• Sugary breakfast cereals

Choose fruit for snacks and desserts instead. Balance is key—occasional sweet treats can still have a place in social occasions.

Food Preparation and Eating Difficulties

Age brings changes that can make eating harder. Some older people have difficulty chewing or swallowing (called dysphagia). Dentures, dental pain, and dry mouth may add to this.

Tips include:

• Serve soft, moist foods
• Offer small, frequent meals
• Cut food into smaller pieces
• Use gravy, sauce, or custard to moisten food

Those with arthritis or tremors might struggle to use cutlery. Using easy-grip handles and adapted crockery helps with independence.

Maintaining a Healthy Weight

Being underweight in old age leads to muscle loss, frailty, and illness. Being overweight also brings health risks, especially diabetes and heart problems.

Weigh regularly. Look for signs of unplanned weight loss, loose clothes, or changes in appetite. Support older people to eat little and often if their appetite is lower.

Add extra calories to small meals if needed:

• Full-fat dairy
• Cream or cheese in mashed potato
• Extra butter or spreads
• Fortified milk (add milk powder to milk)

If someone is overweight, weight loss should always be gradual and supervised. The goal is steady, enjoyable eating—not crash diets.

Factors Affecting Food Choices

Older people often have health conditions, such as diabetes, heart disease, or swallowing problems. Adapt diets for medical advice and individual needs.

Medicines can interact with nutrients. Some cause dry mouth, constipation, or loss of taste. Check with a pharmacist or doctor if any concerns arise.

Loneliness, low mood, and lack of motivation can reduce appetite. Eating together supports wellbeing and encourages a positive attitude to food.

Shopping and cooking may become difficult, especially for those with disabilities or mobility problems. Family, carers, or community services can help with shopping, home-delivered meals, or cooking support.

Food Safety and Hygiene

Older people are more prone to food poisoning. Their immune systems may not respond as effectively.

Take precautions:

• Check use-by dates on food
• Store chilled and frozen foods correctly
• Thoroughly heat or cook food
• Keep hot food hot and cold food cold
• Wash hands before preparing or eating food

Be mindful of reheating. Avoid undercooked eggs, unpasteurised cheeses, or deli meats, which can carry bacteria.

Social, Cultural, and Religious Needs

Respect personal preferences and beliefs. Food plays a big part in culture, tradition, and religious practice.

Offer choices that reflect these needs:

• Vegetarian or vegan diets
• Religious diet rules (e.g. no pork or halal/kosher foods)
• Regional or familiar recipes

Eating familiar, favourite meals can increase enjoyment and comfort.

Practical Tips for Promoting Good Nutrition

Support meal enjoyment and make eating easier:

• Offer small, regular meals and snacks
• Present food attractively
• Add variety to prevent boredom
• Involve older people in meal choices and preparation
• Offer help with feeding if needed, while maintaining dignity

Monitor for swallowing problems and refer for speech and language advice when required. Professional guidance is needed if anyone is at risk of malnutrition.

Final Thoughts

Older people benefit greatly from good nutrition. The right food choices boost energy, keep bones and muscles strong, and help prevent illness. Ageing brings physical, social, and emotional changes that can make eating less enjoyable or more difficult.

Remember, everyone is an individual. Offer choice and respect personal preferences. Pay special attention to changes in appetite, weight, and physical ability. Good hydration is just as important as good food. Encourage regular fluid intake and watch for signs of dehydration.

Working together with families, carers, and healthcare professionals creates the best support for older adults. Regular checks, patient listening, and genuine encouragement help create a positive approach to food and drink.

Good nutrition is not only about preventing illness. It helps older people enjoy life, maintain independence, and feel included. Taking time to offer the right food and support at the right time is an investment in health and happiness.