Age-Appropriate Eating: How to adapt your diet to your age
Our bodies nutritional needs change depending on our age, so what should we be eating?
Adapting our diet to meet these changing needs is essential to maintain good health and vitality throughout our senior years. Here are some tips on how to adapt your diet as you age, from age 50 through to 90.
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Age 50-60:
Many people experience a decline in muscle mass and strength, which can lead to a slower metabolism. To maintain muscle mass and keep the metabolism functioning well, it’s important to eat a balanced diet that includes plenty of protein, fruits, vegetables, and whole grains. Additionally, increasing calcium and vitamin D intake is vital to maintaining bone health.
Age 60-70:
Our sense of taste and smell can start to diminish, which can make it challenging to maintain a healthy diet. To combat this, add spices and herbs to meals to enhance flavour. Staying hydrated is also crucial, as dehydration can exacerbate cognitive decline and other health issues. Ensure that you consume plenty of fluids and limit your intake of sugary and caffeinated beverages.
Age 70-80:
Our digestive system becomes less efficient, making it harder for the body to absorb nutrients. To counteract this, focus on consuming nutrient-dense foods such as nuts, seeds, and legumes. It’s also important to limit sodium intake to reduce the risk of high blood pressure.
Our sense of thirst decreases, and we may become more susceptible to dehydration. Be aware of your intake, and consume plenty of fluids, including water, herbal tea, and low-sugar beverages.
Age 80-90+:
In this age range, maintaining a healthy weight can be a challenge, as muscle mass and appetite decline. Focus on consuming small, frequent meals that are high in protein to maintain muscle mass, and keep up adequate hydration. It’s also important to incorporate physical activity into your daily routine to help maintain mobility and prevent muscle loss.
Learn more about nutrition for healthy ageing
