How Nutrition Needs Change as We Age

Have you noticed your appetite, taste, or digestion changing with age? That’s normal — and it’s a great reason to tune your eating habits to match what your body needs now. Small adjustments can keep you stronger, sharper, and feeling better every day.

1. Why nutrition changesAs we get older, metabolism often slows and muscle mass can decline. Medication, dental issues, and changes in sense of taste or smell also affect appetite. That means you may need fewer calories overall but more of certain nutrients to preserve strength and health.
2. Key nutrients to focus on
3. Protein: helps maintain muscle and repair tissue. Aim for a source of protein at each meal (fish, eggs, beans, Greek yogurt).
4. Fiber: supports digestion and heart health—choose whole grains, legumes, fruits and vegetables.
5. Calcium & vitamin D: important for bone strength; dairy, fortified milks, fatty fish, and safe sunlight exposure help.
6. Vitamin B12: absorption can decline with age—talk with your doctor about testing or fortified foods.
7. Healthy fats: omega-3s (from oily fish or supplements) support heart and brain health.
8. Practical, everyday tips
9. Make meals nutrient-dense: smaller portions that pack protein, fiber, and color.
10. Smaller, regular meals: if appetite is low, try 4–5 smaller meals instead of three big ones.
11. Hydrate often: thirst signals weaken with age—sip water throughout the day.
12. Simple swaps: swap white bread for whole grain, chips for nuts or fruit, and sugary drinks for water or herbal tea.
13. Prep in batches: cook once, eat twice—frozen portions of soups, stews, and casseroles make healthy eating easier.
14. Supplements and safety Supplements can help, but they aren’t a substitute for food. Before starting vitamin D, B12, calcium, or fish oil, check with your doctor—especially if you take medications that could interact.
15. Eating for pleasure and connectionFood is more than fuel. Sharing meals, trying a new recipe with a friend, or bringing a colorful plate to the table can boost mood and appetite—both important for long-term health.

Final thought

Small, consistent changes make the biggest difference. Choose one habit this week—add a protein to breakfast, drink an extra glass of water, or swap in a whole grain—and notice how it feels.

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