What Should I eat? Nutrition past 65

Proper nutrition is one of the most important factors in maintaining good health as we age, and Chris Witty, Chief Medical Officer for England, thinks so too.

Degenerative diseases such as Alzheimer's and Parkinson’s can result in a significant loss of independence, and cancers or organic diseases such as heart disease result in a reduced quality of life.

But it doesn’t necessarily have to be that way.

In his report, Chris Witty discusses the idea of reducing and delaying disease so that older adults can enjoy their later life, maintain independence, and in some cases, avoid experiencing the negative side effects of disease completely.

Can diet affect the quality of later life?

Yes, unquestionably. Our body thrives when we give it proper nutrition, improving our clarity, ability to move, quality of sleep, and even our tolerance to chronic inflammation.

Some studies have found that the immune system reacts to an unhealthy diet in the same way it would respond to a bacterial infection. Evidence suggests that deficiencies in various micronutrients — like zinc, selenium, iron, folic acid, and vitamins A, B6, C, and E — may alter immune system function.

In comparison, a healthy diet can help older adults:

• maintain their independence
  
• reduce their risk of chronic diseases
  
• improve their mental health

Why can’t older adults eat as much?

Our sense of smell and taste declines as we age, and that can decrease our desire to eat. Tastebuds also get damaged throughout our lifetime, reducing our ability to enjoy flavours we once loved.

Getting enough nutritionally rich food can feel like a chore, and it’s not uncommon for ageing adults to stop preparing meals from scratch, especially if they live alone. However, mealtimes and snacks should always be a priority.

Skipping meals can seem like the easy option when you’re tired or not feeling up to eating, but this pattern can become a worrisome trap. Without the much-needed nutrients that we absorb from food, our body's ability to repair and recover can decrease, and that can lead to a decline in health.

Take the time to nourish yourself and create a good routine of eating. Setting an alarm can be a reminder, or try writing new meal ideas on a whiteboard in your kitchen as a prompt.

Some older adults find that adding aromatic herbs and spices like rosemary, ginger, or cinnamon to their food can increase their appetite.

What are some specific nutrients that older adults need more of?

Coincidentally, the release of a long-awaited report by the British Dietician Association is another reminder that nutrition in older adults demands attention.

The BDA says that as we age, our body's nutrient needs change. For example, older adults may need more calcium and vitamin D to maintain bone health and more vitamin B12 to support nerve function.

“Having a nutrient-rich diet over 65 is important for everyone, which means choosing foods with slightly more protein, calcium, folate (folic acid), and vitamin B12. The number of carbohydrates, sugar, fibre, fat, and salt you need remains the same as for younger adults.”

BDA (Association for UK Dieticians)

Does your diet include foods rich in these nutrients?

Vitamin D can be taken as a daily supplement and not just in winter, though always talk to your doctor or a registered dietitian about taking supplements to meet your nutrient needs.

• Protein - Lentils, beans, fish, meat, peanut butter
• B12 - Meat, fish, cheese, milk, Greek yoghurt, eggs
• Calcium - Milk, cheese, yoghurt
• Folic acid - Broccoli, Brussel sprouts, cabbage, spinach

How can I prioritise nutrition as I age?

Cut down on ultra-processed food

If it’s wrapped in plastic or contains at least one ingredient that you don’t recognise, it could be a good idea to avoid or minimise how often you eat it.

Ultra-processed foods contribute to nearly half of the calories consumed by a person in a day, and that’s unfortunate because some additives and preservatives can damage the gut lining.

Ultra-processed foods have characteristics that usually make them soft and malleable. The softness and dryness of ultra-processed foods, like bread, means that you swallow it quickly. Soft foods usually contain emulsifiers too, which increase inflammation.

Simple swaps

• an ultra-processed sausage for a lean chicken breast
  
• colourful sweets can be replaced by fresh berries
  
• crisps can be replaced with nuts

Focus on hydration

Older adults may have difficulty sensing thirst and may become dehydrated.

Dehydration can lead to a range of health problems, including constipation, urinary tract infections, and confusion.

Our bodies crave hydration but drinking 3 litres of fluid a day (or 3.5 litres if you’re a male) can seem like a monumental task, especially if you’re worried about needing the toilet when out and about, or incontinence. Keep absorbent pads on you and a small, light flask with a mug.

Adding these to your routine ensures you’re reminded to drink and a flask presents an opportunity to be social and share your tea.

All fluids count towards your 3 or 3.5-litre goal

• tea
  
• coffee
  
• milk
  
• squash
  
• fruit juice
  
• hot chocolate
  
• weak alcoholic drinks (up to 4% strength (ABV)

Food with a high water content

Eating foods with a high water content, such as fruits and vegetables, can be an easy way to top up your water resources.

• Melon (great for sharing with friends and neighbours, or you can cut it up in small cubes, pop it in the freezer and use them as sweet ice cubes)
  
• blueberries (these are renowned for their anti-inflammatory properties)
  
• cucumber (great for dipping in hummus which has the added benefit of protein!)

Plan for convenience

As we age, it may become more difficult to shop for and prepare meals. To ensure that you're still getting the nutrients you need, it's important to plan for convenience.

This may include preparing meals in advance, using a grocery delivery service, or eating at restaurants that offer healthy options.

Lots of older adults are meticulous when it comes to budgeting, and paying for a grocery delivery service or eating at a restaurant can feel wasteful if you’re used to spending wisely. Keep in mind that your nutrition is your priority and therefore, making changes in your life to accommodate that is a good thing.

You are worth the treat

Exploring new places to eat or experiencing a delivery of fresh food to your door is fun and a great excuse to make plans with people you love. Some fantastic companies specialise in nutritionally rich food boxes, from Oddbox which makes great use of odd fruits and vegetables, and HelloFresh, which is brilliant if you want to try cooking new and flavoursome meals.

Eat with good company whenever possible

A 2023 study on the effects of the presence of others on food intake found that:

• when people eat in groups, they tend to eat more than they do when alone (social facilitation);
• when individuals eat in the presence of people who consistently eat a lot or a little, these individuals likewise tend to eat a lot or a little, (respective modeling)
• when people eat in the presence of others who they believe are observing or evaluating them, they tend to eat less than they do when alone (impression management).

Interestingly, the identity of those who influence eating habits also matters. Family members and friends have more effect than co-workers, while co-workers have more effect than strangers.

How can I find a care home with good food options?

Who you eat with, where you eat, and what you eat matters. Your environment affects how likely you are to eat enough at mealtimes, so if you’re considering moving into a care home, choose one that makes you feel welcome and at ease.

Prioritising meals is crucial for longevity and a good quality of life. A select group of care homes have made mealtimes and nutrition their focus, and this is visible by the Choice Dining accreditation on their Autumna profile.

What is Choice Dining?

When you see a care provider with this badge, you’ll know that the food served in their care setting is exceptional.

• Care - delivering a respectful and quality service.
• Cuisine -the preparation, nutritional value, and presentation of food.
• Environment - being environmentally and socially responsible and thoughtful.
• Hygiene - a critical component for good health.
• Individuality - understanding the wants and requirements of every individual, be it cultural, religious, or dietary.
• Options - a freedom to eat the food you want, when you want it.

How to find a care home with great food

Head to the “Find a care home” page on Autumna and type in your ideal location or postcode.

A list of care homes in that area will appear. Press the “additional filters” button and select “Choice Dining”.

Scroll down and press “search again”. You should see a list of care homes with the Choice Dining accreditation

Contact Autumna to find the care homes with the best food

You’re welcome to call 01892 335 330 to find out more about care homes with the Choice Dining badge or to find a live-in carer or home care that can help you with food preparation, meal times, and cleaning.