diet for older adults 40 years and above

Diet for Older Adults (40 years and above)

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Diet for older adults 40 years and above – Find out what you should eat once you are 40 years above to help you stay healthy.

Many older people tend to continue eating the same amount of energy that they did eat when they were younger and/or more active. This tends to cause exponential weight gain over time and contributes to the obesity epidemic. As you grow old, you should be conscious of the need to reduce your energy intake over time. Also, on the other hand, many older people tend to eat too little food and have serious energy deficiency which can lead to emaciation and a variety of problems such as a suppressed immune system.

The trick is this, consume enough energy to maintain a healthy weight throughout life and moderately reduce energy intake as you grow older without reducing your nutrient intake.


diet for older adults 40 years and above

Healthy eating for older adults

According to the Dietary Guidelines for America – Key Recommendations for Older Adults (US Department of Agriculture, 2010), healthy eating throughout life should include:

  • Limit your intake of solid fats (as opposed to the intake of liquid fats such as oils)
  • Limit your intake of refined grains
  • Limit your intake of sodium (salt)
  • Limit your intake of added sugar, particularly liquid sugar in the form of sweetened cold drinks and undiluted fruit juices
  • Increase physical activity and spending less time doing sedentary activities

The most vital message of the Dietary Guidelines for Americans – Key Recommendations for Older Adults (US Department of Agriculture, 2010) is that older persons must focus on eating nutrient-dense foods and drinking nutrient-dense beverages.

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Diet for older adults from age 40 – 49

As women and men get older, their cholesterol levels tend to rise; it’s a natural part of the ageing process. This is partly due to hormonal changes and partly due to a decrease in lean body mass and a subsequent increase in fat mass. You should add these foods to your diet plan

  • Salmon and other seafood
  • Blueberries
  • Walnut
  • Boiled egg
  • Carrot
  • Dark chocolate
  • Lentils
  • Avocado
  • Strawberries
  • Guava
  • Unprocessed wheat bran
  • Leafy greens
  • Whole grain bread (wheat bread)
  • Cooked tomatoes
  • Green tea
  • Olive oil
  • Beans
  • Sweet potatoes
  • Oatmeal
  • Eggplant
  • Cherries
  • Turmeric

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Diet for older adults from age 50 – 59

In middle age, your body undergoes physiological shifts that can have an impact on long-term health. After 50, the best diet is actually “no diet” at all but rather a healthy daily eating plan that consists of whole foods to provide needed nutrients for the second part of life. Add these foods to your diet plan:

  • Beans
  • Berries
  • Salmon and other seafood
  • Oats
  • Yoghurt
  • Almond
  • Soy foods
  • Flaxseed
  • Boiled egg
  • Leafy greens
  • Fresh fruits &vegetables
  • Whole grains
  • Nuts

diet for older adults 40 years and above

Diet for older adults from age 60 – 69

We are literally what we eat, and the foods and combinations we choose are totally in our control. As we age, one of the most important contributions to our overall health is our diet. Be sure to keep your ageing bones nourished, keep your heart healthy and watch your blood pressure and weight. You should add these foods to your diet plan:

  • Boiled egg
  • Sunflower seeds
  • Dark chocolate
  • Milk
  • Salmon
  • Cinnamon
  • Whole grains
  • Nuts
  • Blueberries
  • Cranberries
  • Fruits & vegetables
  • Yoghurt
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Diet for older adults from age 70 – 79

People of this age range need a diet that contains plenty of fibre, potassium, calcium, vitamin C and vitamin A. With all these nutrients, they are less likely to develop high blood pressure, osteoporosis, diabetes, and certain types of cancer. Foods to include in your diet plan include:

  • Boiled egg
  • Carrots
  • Onions
  • Blackberries
  • Peaches
  • Whole Wheat
  • Walnut
  • Yoghurt
  • Milk
  • Sweet potato
  • Avocado
  • Strawberries
  • Mango
  • Peas
  • sunflower seeds
  • Milk
  • Skinless chicken/turkey
  • Beans
  • Tomatoes
  • Spinach
  • Raspberries
  • Apples
  • Melon
  • Cashew
  • Salmon
  • Almond
  • Pumpkin seeds
  • Lentils
  • Cabbage
  • Broccoli
  • Kiwi
  • Brown rice

Diet for older adults from age 80 and above

Eating well when you reach the age of 80 is important for your health. It helps prevent debilitating bone fractures, as well as chronic diseases that become more common as you age. Add these foods to your diet plan:

  • Olive oil
  • Salmon and other seafood
  • Brown rice
  • Green peas
  • Oatmeal
  • Red wine (1 glass 3 or 4 times a week)
  • Skinless chicken
  • Boiled egg
  • Fruits & vegetables
  • Beans
  • Nuts
  • Milk
  • Yoghurt

While these foods help you stay healthy, it does not stop the need to see your doctor or health-care provider.

Diet for older adults 40 years and above

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Photo of the Remarkables mountain range in Queenstown, New Zealand.

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