As we age, our nutritional needs change, but eating well remains just as important for maintaining energy, strength, and independence. For older adults, good nutrition supports everything from bone health and immune function to brain health and disease prevention.

Key Nutritional Considerations for Seniors:

• Protein: With natural muscle loss occurring as we age, higher-quality protein sources (like lean meats, legumes, eggs, and dairy) help maintain muscle mass, support healing, and reduce frailty. The Australian Eat For Health guidelines state 46g/day for women aged 51-70 and 64g/day for men aged 51-70.

• Calcium and Vitamin D: Essential for preventing osteoporosis and reducing fall risk. These nutrients are found in dairy, fortified plant milks, canned fish with bones, and through safe sun exposure or supplements.

• Fibre Fibre-rich foods like wholegrains, fruits, vegetables, and legumes help prevent constipation and support a healthy gut microbiome.

• B Vitamins: B12 and folate are vital for memory and cognitive health, especially as absorption decreases with age. These can be found in animal products, leafy greens, and fortified foods.

• Hydration: Older adults often experience a reduced sense of thirst, increasing the risk of dehydration. Sipping water regularly, and including hydrating foods like soups, fruits, and herbal teas, is key.

Proper nutrition in later years can reduce the risk of chronic disease and enhance overall wellbeing. It is important to first consult with your healthcare provider before making any changes to your diet.