Nutrition needs change with age. After 60, the priorities shift towards protecting muscle, bones and independence.
Protein to protect muscle
Muscle mass and strength naturally decline with age, a process called sarcopenia. Many experts suggest older adults aim for around 1.0–1.2g of protein per kg of body weight a day, spread across meals, combined with strength exercise.
Calcium and vitamin D for bones
- Adults need around 700mg of calcium a day: milk, yoghurt, cheese, fortified plant milks, tinned fish with bones, tofu set with calcium.
- A daily vitamin D supplement of 10 micrograms is advised in autumn and winter, and all year for those who are rarely outdoors.
Hydration
Thirst sensation declines with age. Drink regularly throughout the day rather than waiting to feel thirsty.
Small appetites
If appetite is poor, smaller, more frequent meals and nourishing snacks help: yoghurt, cheese and crackers, eggs, milky drinks, nut butter on toast.
Strength training
UK guidelines recommend strength and balance activities at least twice a week for older adults to reduce frailty and falls.
Unintentional weight loss in older age should always be discussed with a GP.