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What Healthy Eating Looks Like As You Get Older

Sometimes the concept of “health” is misused. What’s considered healthy when you’re a young adult could be different than when you’re a senior citizen. That’s true in fitness, sleep patterns, and even when it comes to your diet. Healthy eating changes as you age.

Healthy eating featured

How Your Body’s Digestion Changes Over Time

Aging is a natural process that occurs biologically. Your body begins to digest food more slowly. Taste and the sensation of thirst may decrease. It may become harder to chew certain foods. Many aging adults find their metabolism is slower and their energy levels are lower, too. The risk of heart disease and other conditions also increase with age. Adapting your diet for your season of life can help.

What Your Body Needs for Fuel as You Age

Your body will continue to need the same basic nutrients, but some become more important than others in the aging process.For example, carbohydrates are not as essential for you as you age. Eating more protein and healthy fats gives your body the fuel you need, though.

Healthy eating 1Essential Nutrients for Aging Adults

The most important nutrients for aging adults include:

Lean protein

Maintains muscle health

  • Tuna
  • Beans
  • Eggs
  • Poultry

Low-fat dairy

Protects bone health

  • Yogurt
  • Cottage cheese
  • Milk

Healthy fats

Improves heart health

  • Fish rich in omega-3 fatty acids
  • Nuts
  • Avocado

Fiber

Maintains digestive health

  •        Whole grains
  •        Legumes
  •        Vegetables

Vitamins and Antioxidants

Reduces Risk of Disease and Mental Decline

  • Blueberries
  • Tomatoes
  • Leafy greens
  • Orange fruits

Healthy eatingWhat to Avoid in Your Later Years

Some foods fail to support your health as you age.

Avoid foods that are:

  • Fried
  • Salty
  • Empty carbs
  • Hard to digest

How to Eat To Meet Specific Goals

Although your diet should change to meet your body’s changing needs as you age, it is still possible to eat to meet certain goals. Common goals include:

Looking to get your heart in top shape

It’s best to consume more omega-3 fatty acids when you’re trying to improve heart health. Aim for a low cholesterol diet and plenty of water as well.

You’re training for a sporting event

Lean protein helps build and maintain muscles, so strive to eat more of it. Vitamins or supplements may also help.

You want to slow down your aging process

Vitamins and antioxidants are helpful for reducing your risk of many diseases and conditions, like your risk of wrinkles or memory loss. “Superfoods” are extremely nutrient-rich foods that can also help with anti-aging.

If you’re looking to drop some pounds

Portion control and fewer carbohydrates are always helpful strategies for weight loss. A diet alone probably won’t be effective, though; combine this with a weight loss specific exercise program.


Lose weight, protect your body, and improve your health as you age by exercising regularly. With our 30 Day Free Trial, we make getting active easier.

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