The Complete Senior Nutrition Guide

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Did you know that about 85% of senior citizens suffer from a chronic illness?

Some of the common diseases are diabetes, heart disease, and cancer. One of the reasons is a poor diet. With this, an older adult can experience a weakened immune system.

It can affect their everyday activities. Following a senior nutrition guide prevents all these from happening. If you have an older loved one or if you’re not as young as you used to be, this is the guide for you.

Continue reading to find out the proper nutrition for older adults. Read on to discover how you can help yourself or your loved one achieve a healthier diet.

Essential Nutrients

Supplying the body with proper nutrients allows it to continue functioning. It can reduce the risk of chronic diseases for older adults, too.

Carbohydrates and Fiber

Carbohydrates are macronutrients that supply energy to your body. It comes in as dietary fiber, starch, and sugar. Dietitians recommend seniors consume at least 130g of food rich in carbohydrates.

Fruits and vegetables contain sugar built as glucose and fructose. You can find starch in crops and wheat foods. For fiber, there are two types: soluble and insoluble fiber.

Your senior nutrition must consist of soluble fiber to control blood sugar and reduce cholesterol. Some of these foods are oats and nuts. Foods with insoluble fiber, such as fruits and vegetables, improve your bowel movement.

Protein and Fats

The musculoskeletal system gets weaker as a person becomes older. Thus, the body needs protein to build and repair it. Some protein-rich foods are meat, fish, and legumes.

Adults must consume 0.80g of protein per kilogram of their weight each day. For example, an adult weighs 65kg. With this, they need to take 52g of protein.

Older adults must avoid consuming saturated and trans fats. It can increase health risks. Experts recommend getting 20-35% of calories from healthy fats.

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Unsaturated fats can decrease LDL cholesterol, reduce inflammation, and strengthen the cell membrane. Look for more foods like fish and nuts.


The body consumes minerals to keep all the systems working. Some minerals the body needs are calcium, potassium, and sodium.

Milk, cheese, and other dairy are great sources of calcium. It can strengthen bones and regulate muscle contraction.

Potassium and a limited amount of salt can prevent high blood pressure and kidney stones. Add more fruits and vegetables to your diet, such as bananas and potatoes.


Vitamins protect the body from bacteria, viruses, and diseases. Eating vegetables, fruits, and meat can supply vitamins the body needs.

The common vitamins professionals suggest for seniors are vitamin D and vitamin B12. Vitamin D can provide support to the respiratory system and control insulin levels. Taking vitamin B12 keeps the nerve and blood cells healthy.


The thirst receptor of a person gets weaker as they become older. It can lead to less water consumption, that can result in dehydration. The suggested fluid consumption for older men is 3.7L and 2.5L for older women.

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Guide on Senior Nutrition

Here is our nutrition guide for older adults. Following a nutritional guideline allows the body to get the nutrients it needs. It can improve health and protect the body from diseases as well.

Create a senior nutrition guide to keep older adults healthy. To learn more health tips about the food pyramid for seniors, check out our other blog posts!

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