As we age, our nutritional needs change. The right nutrition during this stage of life is about nourishment, strength, and enjoyment. Food remains one of life’s great pleasures at every age, and here are our top three nutritional priorities to support health and wellbeing as we get older.
1️⃣ Protein: Protecting Muscle & Strength
From around age 50 onwards, we naturally begin to lose muscle mass. Adequate protein becomes essential to:
- Maintain strength and mobility
- Reduce the risk of falls
- Support recovery from illness or surgery
- Improve energy and independence
Many older adults simply don’t eat enough protein across the day.
Practical strategies:
- Include protein at every meal (eggs, yoghurt, cottage cheese, fish, chicken, legumes)
- Consider dairy snacks between meals, such as milk, cheese with crackers, or yoghurt
2️⃣ Calcium & Vitamin D: Bone Protection
Bone density declines with age, particularly in post-menopausal women and men over 70.
Calcium and Vitamin D help:
- Reduce fracture risk
- Maintain bone strength
- Support muscle function
Practical strategies:
- Include dairy products at least three times per day
- Incorporate canned salmon or sardines a few times per week
- Spend around 15 minutes in the sun to support Vitamin D levels
3️⃣ Fibre & Gut Health
Constipation is common in older adults due to:
- Reduced mobility
- Certain medications
- Lower fluid intake
Practical strategies:
- Swap refined grains for wholegrains where possible (e.g. seeded bread instead of white bread)
- Eat adequate fruit and vegetables
- Maintain good fluid intake throughout the day
How a Dietitian Can Help During This Stage of Life
At Body Fusion, we work closely with GPs and other allied health professionals to ensure coordinated care.
A dietitian can help with:
✔ Personalised protein and calcium planning to support strength
✔ Preventing or managing unintentional weight loss
✔ Supporting recovery after illness or surgery
✔ Maintaining independence with simplified meal planning
✔ Reviewing supplements
✔ Managing chronic disease without unnecessary restriction
Reach out to us today if you or your loved ones would benefit from support and personalised dietary advice.
