What is nutrition and why is it important for older adults?

Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydrates, fats, proteins, vitamins, minerals, and water.

Good nutrition is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.

But as you age, your body and life change, and so does what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients. Some older adults need more protein.

What can make it harder for me to eat healthy as I age?

Some changes that can happen as you age can make it harder for you to eat healthy. These include changes in your

• Home life, such as suddenly living alone or having trouble getting around
• Health, which can make it harder for you to cook or feed yourself
• Medicines, which can change how food tastes, make your mouth dry, or take away your appetite
• Income, which means that you may not have as much money for food
• Sense of smell and taste
• Problems chewing or swallowing your food

How can I eat healthy as I age?

To stay healthy as you age, you should

• Eat foods that give you lots of nutrients without a lot of extra calories, such as
  • Fruits and vegetables (choose different types with bright colors)
  • Whole grains, like oatmeal, whole-wheat bread, and brown rice
  • Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium
  • Seafood, lean meats, poultry, and eggs
  • Beans, nuts, and seeds
• Avoid empty calories. These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol.
• Pick foods that are low in cholesterol and fat. You especially want to try to avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. You may find them in some store-bought baked goods and fried foods at some fast-food restaurants.
• Drink enough liquids, so you don't get dehydrated. Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.
• Be physically active. If you have started losing your appetite, exercising may help you to feel hungrier.

What can I do if I am having trouble eating healthy?

Sometimes health issues or other problems can make it hard to eat healthy. Here are some tips that might help:

• If you are tired of eating alone, try organizing some potluck meals or cooking with a friend. You can also look into having some meals at a nearby senior center, community center, or religious facility.
• If you are having trouble chewing, see your dentist to check for problems
• If you are having trouble swallowing, try drinking plenty of liquids with your meal. If that does not help, check with your health care provider. A health condition or medicine could be causing the problem.
• If you're having trouble smelling and tasting your food, try adding color and texture to make your food more interesting
• If you aren't eating enough, add some healthy snacks throughout the day to help you get more nutrients and calories
• If an illness is making it harder for you to cook or feed yourself, check with your health care provider. He or she may recommend an occupational therapist, who can help you find ways to make it easier.

Good nutrition across the lifespan helps prevent chronic disease — and we know that it’s never too late to make improvements to support healthy aging. Older adults are at greater risk of chronic diseases, such as heart disease and cancer — as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. The good news is that this population can mitigate some of these risks by eating nutrient-dense foods and maintaining an active lifestyle.

Older adults generally have lower calorie needs, but similar or even increased nutrient needs compared to younger adults. This is often due to less physical activity, changes in metabolism, or age-related loss of bone and muscle mass. Nutrient needs in this population are also affected by chronic health conditions, use of multiple medicines, and changes in body composition. Therefore, following a healthy dietary pattern and making every bite count is particularly important to this age group.

Special Considerations for Older Adults

The Healthy Eating Index (HEI) measures diet quality based on the Dietary Guidelines for Americans. Compared to other age ranges, older adults have the highest diet quality, with an HEI score of 63 out of 100. Although this is very encouraging, there’s still a lot of room for improvement. Eating more fruits, vegetables, whole grains, and dairy improves diet quality — as does cutting down on added sugars, saturated fat, and sodium. Support from health professionals, friends, and family can help older adults meet food group and nutrient recommendations.

Eating enough protein helps prevent the loss of lean muscle mass.But older adults often eat too little protein — especially adults ages 71 and older. Since most older adults are meeting recommendations for meats, poultry, and eggs, it’s important to remind them that seafood, dairy and fortified soy alternatives, beans, peas, and lentils are great sources of protein. These protein sources also provide additional nutrients, such as calcium, vitamin D, vitamin B12, and fiber.

The ability to absorb vitamin B12 can decrease with age and with the use of certain medicines. Health professionals can help older individuals get enough vitamin B12 by ensuring that they’re consuming enough through foods, such as breakfast cereals. Older adults should talk with their health care provider about the use of dietary supplements to increase vitamin B12 intake.

Healthy Beverage Choices for Older Adults

Sometimes it’s hard for older adults to drink enough fluids to stay hydrated because the sensation of thirst declines with age. Drinking enough water is a great way to prevent dehydration and help with digestion — and water doesn’t add any calories! Unsweetened fruit juices and low-fat or fat-free milk or fortified soy beverages can also help meet fluid and nutrient needs. Health care providers can remind older patients to enjoy beverages with meals and throughout the day.

If older adults choose to drink alcohol, they should only drink in moderation — 2 drinks or less in a day for men and 1 drink or less in a day for women. Remember that this population may feel the effects of alcohol more quickly than they did when they were younger, which could increase the risk of falls and other accidents.

Supporting Older Adults in Healthy Eating

Similar to other life stages, health professionals, family, and friends can support older adults in achieving a healthy dietary pattern that fits with their budget, preferences, and traditions. Additional factors to consider when supporting healthy eating for older adults include:

• Enjoyment of food — Sharing meals with friends and family can increase food enjoyment and provide a great opportunity to share a lifetime of stories, all while improving dietary patterns.
• Ability to chew or swallow foods — Experimenting with different ways of cooking foods from all food groups can help identify textures that are acceptable, appealing, and enjoyable for older adults — especially those who have difficulties chewing or swallowing. Good dental health is also critical to the ability to chew foods.
• Food safety — Practicing safe food handling is especially important for this age group. The risk of foodborne illness increases with age due to a decline in immune system function.

Eating healthfully and having an active lifestyle can support healthy aging. Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.

Older adults' unique nutrition needs

Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:

• Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
• To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. 
• Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
• Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
• Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
• Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.

It can be hard for some people to follow through on smart food choices. 

Meal planning

Answering the question “what should I eat?” doesn’t need to leave you feeling baffled and frustrated. In fact, when you have the right information and motivation, you can feel good about making healthy choices. Use these tips to plan healthy and delicious meals:

• Plan in advance. Meal planning takes the guesswork out of eating and can help ensure you eat a variety of nutritious foods throughout the day.
• Find budget-friendly foods. Create a shopping list in advance to help stick to a budget and follow these SNAP-friendly recipes.
• Consider preparation time. Some meals can be made in as little as five minutes. If you love cooking, or if you’re preparing a meal with or for friends or family, you may want to try something a little more challenging.
• Keep calories in mind. The number of calories people need each day varies by individual. Always discuss your weight and fitness goals with your health care provider before making big changes. 

When you create your shopping list, don’t forget nutritious basics such as fresh fruits and vegetables and whole-grain bread. 

Sample menus

Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe.

Figuring out how much to eat while achieving or maintaining a healthy weight can be difficult. Getting the proper nutrients and eating the right amount for your weight and activity level can contribute to healthy aging. This article provides suggestions for how older adults can get the nutrients they need within a recommended daily number of calories.

How many calories do you need?

A calorie is a unit of measurement that describes how much energy is released when your body breaks down food. Although calorie count alone does not dictate whether a food is nutritious, thinking about how many calories you need can guide healthy eating habits. If you are over age 60 and you want to maintain your current weight, how many calories do you need to eat each day? The Dietary Guidelines suggest:

Unsure which activity category you’re in? Consult the Dietary Guidelines for definitions of each level. You can increase your physical activity level by adding walking, jogging, dancing, recreational sports, and other similar approaches to your day.

Serving and portion sizes

A “serving size” is a standard amount of a food, such as a cup or an ounce. Serving sizes can help you when choosing foods and when comparing similar items while shopping, but they are not recommendations for how much of a certain food to eat.

The term “portion” means how much of a food you are served or how much you eat. A portion size can vary from meal to meal. For example, at home you may serve yourself two small pancakes in one portion, but at a restaurant, you may get a stack of four pancakes as one portion. A portion size may also be bigger than a serving size. For example, the serving size on the nutrition label for your favorite cereal may be 1 cup, but you may actually pour yourself 1½ cups in a bowl.

Portion size can be a problem when eating out. To keep your portion sizes under control, try ordering smaller appetizers instead of an entrée as your meal, or share an entrée with a friend. Or eat just one-half of an entrée and take the rest home to enjoy as a meal the next day.

Healthy food shifts

Eating the right amount is important, but so is making sure you’re getting all the nutrients you need. Older adults often need fewer calories, but more nutrients, which makes it essential to eat nutrient-dense foods. To eat nutrient-dense foods across all the food groups, you may need to make some changes in your food and beverage choices. You can move toward a healthier eating pattern by making shifts in food choices over time. Here are some ideas:

Check out these tips for planning healthy meals as you get older.

Healthy beverage shifts

It’s easy to forget about calories you consume from beverages. If you drink sodas, creamy and sweet coffee drinks, or alcohol, swapping them out for healthier options can make a huge difference. There are plenty of beverage options that are low in added sugars, saturated fats, and sodium. Here are some options:

100-calorie snacks

Another way to think about the idea of nutrient-dense and calorie-dense foods is to look at a variety of foods that all provide the same calories. Let’s say that you wanted to have a small snack. You might choose:

• A 7- or 8-inch banana
• 20 peanuts
• 3 cups low-fat popcorn
• Two regular chocolate-sandwich cookies
• 1/2 cup low-fat ice cream
• One scrambled large egg cooked with oil
• 2 ounces baked chicken breast with no skin

These choices all have about 100 calories but provide different amounts of nutrients. The right choice for you may depend on what else you’re eating throughout the day.

Eating healthy is not just about how much you eat, it’s also about what you eat. Older adults should try to eat foods that are packed with nutrients while limiting foods that are high in calories but provide few nutrients. Swapping out snacks and beverages with nutrient-dense alternatives can help you get the nutrients you need while staying within your recommended number of calories.

It’s important for your body to have plenty of fluids each day. Water helps you digest your food, absorb nutrients, and then get rid of the unused waste.

With age, some people may lose their sense of thirst. To further complicate matters, some medicines might make it even more important to have plenty of fluids.

Drinking enough fluids every day also is essential if you exercise regularly. Check with your doctor, however, if you’ve been told to limit how much you drink.

Go4Life has the following tips:

• Try to add liquids throughout the day.
• Take sips from a glass of water, milk, or juice between bites during meals.
• Have a cup of low-fat soup as an afternoon snack.
• Drink a full glass of water if you need to take a pill.
• Have a glass of water before you exercise or go outside to garden or walk, especially on a hot day.
• Remember, water is a good way to add fluids to your daily routine without adding calories.
• Drink fat-free or low-fat milk, or other drinks without added sugars.
• If you drink alcoholic beverages, do so sensibly and in moderation. That means up to one drink per day for women and up to two drinks for men.
• Don’t stop drinking liquids if you have a urinary control problem. Talk with your doctor about treatment.

The Dietary Guidelines for Americans encourage people to eat more vegetables, fruits, whole grains, and lean sources of protein and dairy products; choose foods low in added sugars and solid fats; and limit salt intake.

Shopping for healthy food may require a little planning. Start with a shopping list. Throughout the week, keep a list of the food you need. Stick to a list to stay within your budget and avoid buying on impulse.

Shopping for healthy foods – especially fresh fruits and vegetables – might be hard where you live. People who live in rural areas or some city neighborhoods often have trouble finding supermarkets, and smaller markets or convenience stores may have limited selections of fresh foods. Let the managers know you and others are interested in buying more fresh fruits and vegetables, low-fat milk, and whole-grain products.

Fruits and vegetables might cost less at a nearby farmers’ market or vegetable stand. Consider joining a CSA, or community supported agriculture group. Membership groups like this help you to buy in-season produce directly from farmers.

To save money when grocery shopping:

• Use coupons, but only for things you’re buying any way.
• Consider store brands – they usually cost less.
• Focus on economical fruits and vegetables like bananas, apples, oranges, cabbage, sweet potatoes, dark green leafy vegetables, and regular carrots.
• Choose less red meat, processed foods, baked goods, and snacks. Save money and make smart food choices!

Understanding what’s in the foods and beverages we may consume can help us make healthier decisions. In many countries, including the United States, packaged foods and drinks — the types that come in cans, boxes, bottles, jars, and bags — include nutrition and ingredient information on their labels. However, sometimes these labels can be misleading and difficult to decipher. Read on to learn about the types of information that may be printed on food and beverage packaging and get tips for how to best interpret that information.

Understanding food and beverage product dates

There are three types of product dates commonly printed on packaged foods and beverages:

• “Sell by” tells how long the manufacturer suggests that a store should sell items such as meat, poultry, eggs, or milk products. Make sure you buy by this date.
• “Use by” tells how long items will be at peak quality. If you buy or use the product after that date, some might be stale or less tasty.
• “Best if used by” (or “best if used before”) tells how long the item will have the best flavor or quality.

None of these dates tell you when an item is no longer safe to eat or drink. In fact, product dates are not required by federal regulations and are added voluntarily by manufacturers.

How to read the Nutrition Facts label

The U.S. Food and Drug Administration (FDA) requires a Nutrition Facts label on most packaged foods and beverages. At the top of the Nutrition Facts label, you will find the total number of servings in the container and the food or beverage’s serving size. The serving size on the label is based on the amount of food that people may typically eat at one time and is not a recommendation of how much to eat. Read more about serving and portion sizes.

The remainder of the label information is usually based on one serving of the food or beverage (see Food Label A). However, if the container has more than one serving but typically might be consumed in one sitting — such as a pint of ice cream — the label will have two additional columns (see Food Label B). The first of these columns lists the calories and nutrients in one serving. The second  lists that same information for the entire container. If you eat an entire package of food that contains two servings, you will get twice as many calories, nutrients, sugar, and fat as are in one serving.

Feeling confused about how much of these nutrients you should eat? Check out our resources about how much and what older adults should eat to support healthy aging.

No label? No problem

Although frozen and canned fruits and vegetables have food labels, fresh varieties often do not. You can find nutrition information for fresh vegetables and fruits on the USDA website. Or you can call the U.S. Department of Agriculture’s Food and Nutrition Information Center at 301-504-5414.

Understanding percent Daily Value (% DV)

The percent Daily Value (% DV) tells how much a nutrient in a serving of the food or beverage contributes to a total daily 2,000-calorie diet. Although the average person needs 2,000 calories a day to maintain their weight, individuals may need more or fewer depending on their lifestyle. If you are eating fewer calories per day and eat one serving, your % DV will be higher than what you see on the label. Some nutrients on the Nutrition Facts label do not have a % DV, but consumers can still use the number of grams to compare and choose products.

Most older adults exceed the recommended limits for saturated fats, sodium, and added sugars. Compare and choose foods to get less than 100% DV of these each day, making sure to adjust for how many calories are in your diet. Additionally, many older adults do not get the recommended amounts of dietary fiber, vitamin D, calcium, and potassium. Eating enough foods that contain these nutrients can reduce the risk of developing some diseases and conditions, such as cardiovascular disease, osteoporosis, and high blood pressure. Compare and choose foods to aim for 100% DV of these nutrients.

The % DV information is not calculated with the unique needs of older adults in mind. Read the nutrition label as a whole to determine how a particular food or drink fits into your healthy eating pattern. 

Is lower % DV always healthier?

If a food has 5% DV or less of a nutrient per serving, it is considered low in that nutrient. If it has 20% DV or more of a nutrient per serving, it is considered high in that nutrient. Low or high can be either good or bad — it depends on whether you need more of a nutrient (like dietary fiber) or less (like saturated fat).

How to read the ingredient list

The ingredients in packaged food and beverage items are listed separately from (and often below) the Nutrition Facts label. This information lists each ingredient in the product by its common or usual name, and in descending order by weight. That is, the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. 

Be on the lookout for terms that indicate added sugar, such as brown sugar, corn sweetener, corn syrup, dextrose, fructose, and high-fructose corn syrup. Artificial sweeteners such as sucralose, saccharin, aspartame, and acesulfame should also be consumed in moderation. 

Light, low-calorie, organic labeling — what do these mean?

Sometimes, food and beverage packaging includes terms that may try to convince the consumer the food is healthy. To help avoid confusion, the FDA sets specific rules for what food manufacturers can call “light,” “low,” “reduced,” “free,” and other terms. This type of labeling may have little to do with how nutritious the food is. Here are some examples and what they mean:

• Light. Light products are processed to reduce either calories or fat. This may sound healthy, but some “light” products are simply watered down. Check carefully to see if anything has been added to make up for the reduced calories and fat, such as sugar.
• Low-fat, low-calorie, low-carb. These foods have a legal limit to how many calories, grams of fat, or carbohydrates (carbs) they can contain per serving. However, if a serving size is very small, you may end up eating multiple servings in one sitting, ultimately consuming the same amount of fat, calories, and carbs as the regular version of the food.
• Multigrain. This sounds healthy but only means that a product contains more than one type of grain. Unless the product is marked as whole grain, it is possible the grains are all refined grains, which have likely lost important nutrients during processing.
• Organic. Products declared organic must be produced without conventional pesticides, synthetic fertilizers, biotechnology, or ionizing radiation. Organic animals must be fed organic feed and not be injected with hormones or antibiotics. Remember, organic foods may still have the same number of calories, fats, proteins, and carbs as a nonorganic food.

While these descriptions or terms are regulated by the FDA, others aren’t, so always check the nutrition label to see if the product matches your healthy eating goals.

Some common problems, like those listed below, can make it harder for older people to follow through on smart food choices. Here are some problem-solving suggestions.

Tired of Cooking or Eating Alone?

Maybe you are tired of planning and cooking dinners every night. Have you considered some potluck meals? If everyone brings one part of the meal, cooking is a lot easier, and there might be leftovers to share. Or try cooking with a friend to make a meal you can enjoy together. Also look into having some meals at a nearby senior center, community center, or religious facility. Not only will you enjoy a free or low-cost meal, but you will have some company while you eat.

Problems Chewing Food?

Do you avoid some foods because they are hard to chew? People who have problems with their teeth or dentures often avoid eating meat, fruits, or vegetables and might miss out on important nutrients. If you are having trouble chewing, see your dentist to check for problems. If you wear dentures, the dentist can check how they fit.

Sometimes Hard to Swallow Your Food?

If food seems to get stuck in your throat, it might be that less saliva in your mouth is making it hard for you to swallow your food. Drinking plenty of liquids with your meal might help. There may be other reasons you are having trouble swallowing your food, including problems with the muscles or nerves in your throat, problems with your esophagus, or gastroesophageal reflux disease (GERD). Talk to your doctor about what might be causing the problem.

Food Tastes Different?

Are foods not as tasty as they used to be? It might not be the cook’s fault! Maybe your sense of taste, smell, or both has changed. Growing older can cause your senses to change, but so can a variety of other things such as dental problems or medication side effects. Taste and smell are important for healthy appetite and eating.

Feeling Sad and Don’t Want to Eat?

Feeling blue now and then is normal, but if you continue to feel sad, ask your doctor for help. Being unhappy can cause a loss of appetite. Help might be available. For example, you might need to talk with someone trained to work with people who are depressed.

Just Not Hungry?

Maybe you are not sad, but just can’t eat very much. Changes to your body as you age can cause some people to feel full sooner than they did when younger. Or lack of appetite might be the side effect of a medicine you are taking—your doctor might be able to suggest a different drug.

Try being more physically active. In addition to all the other benefits of exercise and physical activity, it may make you hungrier.

If you aren’t hungry because food just isn’t appealing, there are ways to make it more interesting. Make sure your foods are seasoned well, but not with extra salt. Try using lemon juice, vinegar, or herbs to boost the flavor of your food.

Vary the shape, color, and texture of foods you eat. When you go shopping, look for a new vegetable, fruit, or seafood you haven’t tried before or one you haven’t eaten in a while. Sometimes grocery stores have recipe cards near items. Or ask the produce staff or meat or seafood department staff for suggestions about preparing the new food. Find recipes online. Type the name of a food and the word “recipes” into a search window to look for ideas.

Foods that are overcooked tend to have less flavor. Try cooking or steaming your vegetables for a shorter time, and see if that gives them a crunch that will help spark your interest. Spices, herbs, and lemon juice add flavor to your food, without adding salt.

Trouble Getting Enough Calories?

If you aren’t eating enough, add snacks throughout the day to help you get more nutrients and calories. Snacks can be healthy—for example, raw vegetables with a low-fat dip or hummus, low-fat cheese and whole-grain crackers, or a piece of fruit. Unsalted nuts or nut butters are nutrient-dense snacks that give you added protein. You could try putting shredded low-fat cheese on your soup or popcorn or sprinkling nuts or wheat germ on yogurt or cereal.

If you are eating so little that you are losing weight but don’t need to, your doctor might suggest protein and energy supplements. Sometimes these supplements help undernourished people gain a little weight. If so, they should be used as snacks between meals or after dinner, not in place of a meal and not right before one. Ask your doctor how to choose a supplement.

Physical Problems Making It Hard to Eat?

Sometimes illnesses like Parkinson’s disease, stroke, or arthritis can make it harder for you to cook or feed yourself. Your doctor might recommend an occupational therapist. He or she might suggest rearranging things in your kitchen, make a custom splint for your hand, or give you special exercises to strengthen your muscles.

Devices like special utensils and plates might make meal time easier or help with food preparation.

Can Foods and Medicines Interact?

Medicines can change how food tastes, make your mouth dry, or take away your appetite. In turn, some foods can change how certain medicines work. You might have heard that grapefruit juice is a common culprit when used with any of several drugs. Chocolate, licorice, and alcohol are some of the others. Whenever your doctor prescribes a new drug for you, be sure to ask about any food/drug interactions.

Lactose Intolerant?

Some older people believe they are lactose intolerant because they have uncomfortable stomach and intestinal symptoms when they have dairy products. Your doctor can do tests to learn whether or not you do indeed need to limit or avoid dairy foods when you eat. If so, talk to your healthcare practitioner about how to meet your calcium and vitamin D needs. Even lactose-intolerant people might be able to have small amounts of milk when taken with food. There are non-dairy food sources of calcium, lactose-free milk and milk products, calcium- and vitamin D-fortified foods, and supplements.

Weight Issues Adding to Frailty?

Older people who don’t get enough of the right nutrients can be too thin or too heavy. Some may be too thin because they don’t get enough food. But others might be overweight partly because they get too much of the wrong types of foods. Keeping track of what you are eating could help you see which foods you should eat less of, more of, or not at all.

Obesity is a growing problem in the United States, and the number of older people who are overweight or obese is also increasing. But frailty is also a problem, and not just in thin people. As you grow older, you can lose muscle strength, but you also get more fat tissue. This can make you frail, and in time, you might have problems getting around and taking care of yourself. Being overweight puts you more at risk for frailty and disability.

But, just losing weight is not necessarily the answer. That’s because sometimes when older people lose weight, they lose even more muscle than they already have lost. That puts them at greater risk for becoming frail and falling. They also might lose bone strength and be at more risk for a broken bone after a fall. Exercise helps you keep muscle and bone. Also, for some people, a few extra pounds late in life can act as a safety net should they get a serious illness that limits how much they can eat for a while.

The Dietary Guidelines encourages people 65 and older who are overweight to try to avoid gaining more weight. But, those who are very overweight (obese) might be helped by intentional weight loss, especially if they are at risk for heart disease, suggest the Guidelines. So, if you think you weigh too much, check with your doctor before starting a diet. He or she can decide whether or not losing a few pounds will be good for you and how you can safely lose weight.

Whatever a person's age, it is always important to eat a healthy diet. As folks get older, their calorie and nutrient needs change and often, their eating habits change as well. While a balanced diet-including a variety of nutrient-rich foods-is recommended for everyone, there are some extra things older individuals may wish to keep in mind for themselves and others they know.

Foods: The Dietary Guidelines for Americans recommend that adults eat about 5 cups of vegetables and fruits, 3 cups of dairy foods, whole grains, and protein sources that include beans, fish and eggs. These amounts will vary according to a person's activity level and whether he or she is trying to gain, lose, or maintain weight. Consult a doctor before trying any weight-loss program.

Nutrients: Most Americans do not consume enough fiber, potassium, calcium and vitamin D. Fiber helps to lower cholesterol, keeps blood sugar in a healthy range, promotes bowel health, and can prevent or reduce constipation. Fiber is found in whole grains, beans and many vegetables and fruits. Adequate potassium, along with eating less salt, helps to reduce risk of high blood pressure. Potassium is found in fresh vegetables and fruits and in dairy foods. Calcium and vitamin D are important for bone health and are found in dairy products. Another nutrient of special concern is vitamin B12, which is found in meats and fortified breakfast cereals. Because vitamin B12 may not be well utilized by older individuals, it is recommended that it be taken as a supplement or fortified food. In general, it is best to meet nutrient needs with a varied diet, as foods also provide other health-promoting compounds.

Loss of appetite: Most people can expect to experience a loss of appetite as the years go by. Partly, this comes from burning fewer calories and, thus, needing less food. But other reasons can contribute: acid reflux or other digestive disorders, physical difficulties in shopping or preparing foods, loneliness or just plain losing interest in food. Some ideas for keeping well-nourished include eating frequent, small meals or snacks instead of large meals, and not eating too late or before lying down. For those who are cooking for one, consider using single-serving meals and frozen or canned vegetables that make stocking-up and preparing foods easier. Try to eat with family or friends as often as possible-eating with others feeds the soul as well as the body.

Loss of thirst: Many people also lose the desire to drink fluids, and dehydration can be a serious problem. Paying attention to how much fluid is being consumed and trying to get in 8 glasses of water each day will help. Coffee and other caffeinated beverages can count, but most fluid intake should be plain water.

Food safety: Older adults are more vulnerable to food poisoning, so extra attention to food safety is very important. Proper hand washing is the first step in avoiding food-borne illnesses, as well as reducing risk of colds and flu. Washing hands in warm, soapy water for at least 20 seconds is key. It is also important to promptly refrigerate leftovers and discard open packages of lunchmeat within 3 to 5 days. Be sure to check the expiration dates on milk and other perishables, and discard these products after the date has passed. Don't thaw frozen meat on the counter, and be sure to use a separate knife and cutting board for raw meats. The doctor should be called right away if food poisoning is suspected.

Food and drug interactions: Some foods when eaten can interact with some peoples' medications, and make the medication more or less effective. Grapefruit juice is an example of one such food. Checking with the doctor to see if there are any foods that should be avoided when taking medications will lower the risk of this problem occurring.

Eating a balanced diet based upon the Dietary Guidelines for Americans can help people feel their best physically, emotionally, and mentally, and their bodies will be well nourished for it!

Constipation can be uncomfortable and worrisome. If you’re having fewer bowel movements than usual, taking a long time to pass stools, or the stools are hard, you may be constipated.

Nearly everyone becomes constipated at one time or another, and older people are more likely than younger ones to experience this condition. In fact, about one-third of older adults have occasional symptoms of constipation. The good news is that most of the time constipation is not serious and is treatable.

Symptoms of constipation

Some people worry they are constipated if they don’t have a bowel movement every day, but there is no “right” number of daily or weekly bowel movements. Being regular can be different for each person. For some, it can mean twice a day, and for others, three times a week is normal. However, if you often have infrequent bowel movements, you may be constipated.

Symptoms of constipation include:

• Fewer than three bowel movements a week
• Difficult time passing stools
• Lumpy or hard stools
• A feeling of being blocked or of not having fully emptied your bowels.

What causes constipation?

Many medical conditions common for older adults, as well as medications, can cause constipation.

Medical conditions

• Disorders that affect the muscles or nerves used for normal bowel movements — for example, stroke, Parkinson’s disease, or a spinal cord injury — can cause constipation.
• Conditions that affect hormones or metabolism, such as diabetes, can also lead to constipation.
• Other medical conditions that can lead to constipation include tumors or other blockages, pelvic floor disorders, and gastrointestinal disorders such as irritable bowel syndrome.
• Changes in diet and exercise due to medical procedures can also lead to constipation.

In addition, people living with diseases that affect their diet and daily habits, such as Alzheimer’s disease or another form of dementia, may be more likely to experience constipation.

Medicines and dietary supplements

Some medicines — both prescription and over the counter — can lead to constipation.

• These include some drugs used to treat depression, antacids containing aluminum or calcium, some allergy medicines (antihistamines), certain painkillers, some medicines for high blood pressure, diuretics, anticholinergics, antispasmodics, anticonvulsants, and drugs used to treat Parkinson’s disease.
• Certain dietary supplements, such as iron, can also lead to constipation.
• Anesthesia, which is used during medical procedures to keep a person from feeling pain, can also lead to constipation.

Nutrition, activity, and routine

What you eat, drink, and do can also contribute to constipation. For example:

• Not enough fiber. You may become constipated if you don’t eat enough high-fiber foods, such as vegetables, fruits, and whole grains. Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation.
• Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass.
• Lack of physical activity. Not getting enough exercise or long periods of inactivity due to illness or following surgery may cause constipation.
• Changes in routine. Altering your daily routine — traveling, for example — can cause constipation.

Treatment for constipation

Many cases of constipation can be treated at home. Try these changes to help make your stools softer and easier to pass and to prevent constipation in the future.

• Eat a healthy diet. Your diet should contain ample natural fiber from sources like fresh fruits and vegetables, either cooked or raw, along with whole-grain cereals and breads. Learn more about how much fiber you need each day, why fiber is important, and examples of high-fiber foods.
• Be sure to get enough fluids. With too little fluid, constipation can get worse. Drinking enough water, juice, and other fluids can help you have regular bowel movements. Learn more about what to eat and drink if you’re constipated.
• Stay active. Do things that keep you moving and active. For example, go for walks. Participate in physical activity that you enjoy and make it a part of your everyday life.

There are also several over-the-counter laxatives, including fiber supplements and stool softeners, that may help with constipation. Your doctor or other health care provider can help you decide which laxatives may be best for you.

If these changes don’t work or you are experiencing pain, bleeding, or other serious symptoms, talk with your doctor about other treatments. Your doctor may suggest changes to your diet or activity; prescribe a supplement or medication for constipation; or recommend biofeedback training, which helps people learn to control their muscles through the use of electronic devices and a coach. In some rare cases, surgery may be recommended, for example, to treat a blockage or remove part of the colon if those muscles don’t work. Talk with your doctor about the risks and benefits of surgery and other treatments.

When should you see a doctor?

Sometimes constipation can be a symptom of more severe illness, including colorectal and other types of cancer. See your doctor or other health care provider if your bowel habits change and are accompanied by any one of the following:

• There is blood in your stool or you are bleeding from your rectum
• You are having serious stomach pains or are unable to pass gas
• You are vomiting or have a fever
• You lose weight without trying
• You are experiencing lower back pain
• Fiber and exercise haven’t helped

Adults aged 65 and older are more likely to be hospitalized or die from foodborne illness. This increased risk of foodborne illness is because organs and body systems go through changes as people age:

• The body's immune response to disease grows weaker.
• The gastrointestinal tract holds onto food for a longer period of time, allowing bacteria to grow.
• The liver and kidneys may not properly rid the body of foreign bacteria and toxins.
• The stomach may not produce enough acid. The acidity helps to reduce the number of bacteria in our intestinal tract.
• Underlying chronic conditions, such as diabetes and cancer, may also increase a person's risk of foodborne illness.

Choose Safer Food

Learn about safer food choices for older adults who have a higher risk of getting very sick from foodborne germs, such as Listeria.

If you are 65 or older, or prepare food for someone who is, always follow the four steps:

• Clean: Wash hands, utensils and surfaces often. Germs can spread and survive in many places.
• Separate: Raw meat, poultry, seafood, and eggs can spread germs to ready-to-eat foods, so keep them separate.
• Cook: Food is safely cooked only when the internal temperature is high enough to kill germs that can make you sick.
• Chill: Refrigerate perishable food within 2 hours. If the food is exposed to temperatures above 90°F (like a hot car or picnic), refrigerate it within 1 hour.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Make eating a social event

Enjoy meals with friends or family members as often as possible. Take advantage of technology to enjoy meals virtually with loved ones in different cities or States.

Drink plenty of liquids

You may not always feel thirsty when your body needs fluids, and that’s why it's important to drink beverages throughout the day. Enjoy coffee and tea if you like, or some water, milk, or 100% juice.

Add a touch of spice

Limiting salt is important as you get older. Fresh and dried herbs and spices, such as basil, oregano, and parsley, add flavor without the salt.

Make the most of your food choices

Older adults need plenty of nutrients but fewer calories, so it’s important to make every bite count. Foods that are full of vitamins and minerals are the best way to get what you need.

Be mindful of your nutrient needs

You may not be getting enough nutrients such as calcium, vitamin D, potassium, dietary fiber, vitamin B12, and also protein. Read the Nutrition Facts label on packaged foods and also speak with your healthcare provider about possible supplements.

Keep food safe

Discard food if it has an “off” odor, flavor, or texture. Refer to the "use by” dates for a guide to freshness. Canned or frozen foods store well if shopping trips are difficult.

The benefits of healthy eating add up over time, bite by bite.