Importance of Balanced Diet for Older Adults

Having a balanced diet is essential for any person’s health and nutrition. A healthy diet should incorporate food items from the five major food groups. It should also include all the nutritional needs a person requires. This is even more important for older adults. 

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In your later years, eating well can boost your mood and improve your overall health. The United Nations define older adults as anyone who’s at least 60 years old. According to the World Health Organization, 1 in 6 people in the world will be 60 years or more by 2030.

As an older adult, it is important to eat at least three times a day. There are times when you may not feel like cooking so you would eat canned or frozen food instead. But, consuming a well-balanced meal is important for an older adult.

Having the right diet can maintain your health and well-being. That’s why it’s crucial to involve the doctors in your nearest medical facility.

Engaging your nearest doctor will help set you on the right path with your diet plan. Hence, it can be easier to meet your nutritional needs. The nearest doctor can guide you toward key vitamins and minerals that your body requires.

Remember that; good health and nutrition is important no matter how old you are. But, as you age, your body and your lifestyle changes. More so, the food you need and the quantity you require to stay healthy changes as well. Thus, the nearest doctor available at the health care clinics will help you best.

What Are the Balanced Meals for Older Adults?

As an older adult, the food choices that you make are very important. Adding different types of food to your meal plan will help ensure that you get all the nutrients you need.

Having a proper meal every day will provide you with energy so that you can stay active throughout the day. It will also offer you the needed vitamins for your body’s repair and help you to stay strong and healthy.

There are five food groups that you should include in your meal plan:

  • Protein (fish and meat)
  • Dairy (milk and cheese)
  • Starchy Carbohydrates (pasta and bread)
  • Fruits and vegetables (choose seasonal fruits and vegetables for the best taste)
  • Fats and oil (choose unsaturated oils and in small amounts)

The use of the five food groups is to simplify the food suggestion by focusing more on the food rather than the nutritional value. An example of this is that it is easier to eat two cups of fruits in a day rather than take in 75 milligrams of vitamin C and 25 grams of fiber.

Knowing the five different food groups does not mean that you should take equal amounts of each group. Take note that you would need to eat different quantities of each group to stay healthy.

It may not be realistic for you to put all the food groups in each of your meals. But, a good way to ensure that you can consume the right amount for each group is by distributing it between meals.

Benefits of a Balanced Diet for Older Adults

Good nutrition is important no matter your age. And, having a balanced diet as an older adult is even more important for your health. Such a diet can keep your body healthy for a long time.

Each older adult requires different kinds and levels of a balanced diet. There are also factors that could affect an older person’s diet including religion, financial status and lifestyle. No matter what your circumstances may be, you can still have a well balanced diet.

Having a balanced diet and creating a meal plan will produce these kinds of results:

  • A balanced diet with enough calcium intake will  keep your bones healthy. Having adequate  intake of Vitamin D  assists your body with calcium absorption.
  • According to the CDC, the leading causes of death amongst people aged 65 and over are heart disease, cancer, and covid-19. Having good nutrition  helps you fight diseases including high blood pressure, and type 2 diabetes.
  • Managing your weight can also be possible when you have a proper meal plan. Having a proper meal plan every day would leave less room for foods that are high in fat and sugar.
  • Having a wholesome meal will give you more energy and  help you look better. This will  boost your mood and  self-esteem.  It will also  improve your focus.
  • A balanced diet  improves your longevity. Good nutrition  boosts your immunity and helps you fight toxin causing illnesses.
  • Eating a balanced meal can also help your digestive system to function well.

Eating Well as an Older Adult

Keeping track of your health is an integral part of being an older adult. You may not be able to eat as much food as you want like back in your younger years. But, that does not mean you no longer get to enjoy a good meal.

Consuming at least three times a day is still a need, especially for older adults. Being able to eat well and consume different ingredients belonging to the five food groups is a must. Keep in mind that you would need different amounts of each food group to stay healthy.

Ingesting wholesome meals and having an active lifestyle can support your system longer as an elderly. Simple adjustments when it comes to food can go a long way toward building a healthy eating pattern.

To make sure that you are getting enough from the five food groups, you should choose different types of grains, fruits, and vegetables every day. Cut down on fats as well and choose lean meats and poultry.

It’s also important to drink plenty of water throughout the day so you can stay hydrated. This is  an important part of your diet. Water intake also helps with food digestion and also with absorption of nutrients into the body.

Health care clinics can check your current lifestyle, health and needs. Knowing those information can help in building the right diet plan for an older adult. 


  • What do older adults need in their diet?

Older adults should eat more fruit, vegetables, whole grains and dairy. They should also cut down on added sugars, saturated fats and sodium.

  • What are common nutritional problems in older adults?

The most common nutritional problems for older adults are:

  • Constipation
  • Sarcopenia
  • Dehydration
  • Obesity
  • Malnutrition
  • What are the best healthy foods for older adults? 

Eating lean proteins like lean meat, seafood, eggs and beans are some of the healthiest foods an older adult can eat. Fruits, vegetables and whole grains are also beneficial for the aged.

  • What are the common health concerns for older adults?

The common health concerns for older adults include cataracts, hearing loss, back and neck pains, osteoarthritis, diabetes, depression and dementia.

  • What are the basic needs of an older adult?

Older adults require everything it takes to stay healthy. They need adequate medical care and proper nutrition to ensure that they stay happy and healthy.

Final Thoughts

Whatever age you are, having a well balanced diet is important for your day to day activity. Choosing to always have proper diet and nutrition as an older adult will keep you healthy and active even beyond the age of 60.

Focus on eating proteins, dairy, starchy carbohydrates, fruits, vegetables, fast, and oil. But, remember to only eat the required amount for your diet. Eating right will help in maintaining a healthy body and taking in vitamins in combination will do wonders.

Please note that healthy eating doesn’t mean getting on a specific diet or sacrificing your comfort. It can also mean enjoying fresh ingredients and tasty food in the company of family and friends.



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