Healthy Eating and Aging

Healthy eating is a key part of aging well. It is a way for you to stay healthy and strong, which is important to maintain your independence and quality of life. As you get older your appetite, energy level, and nutrient requirements can change. This may impact how and what you eat. Balanced eating is a good way to stay healthy and strong, but this is not always easy. Many people struggle with choosing the right foods as these changes happen. 

Why is balanced eating important as you age?

• Ensures you meet your nutritional needs
• Gives you the energy to do the things you love 
• Helps prevent diseases such as heart disease and type 2 diabetes
• Helps prevent muscle and bone loss, which helps decrease your risk of falling or breaking your bones

What foods should I be eating?

In general, every day, choose a variety of:

​1. Vegetables and fruit:
(can be fresh or frozen, raw or cooked)

• dark leafy green vegetables like spinach or kale
• orange vegetables like carrots and sweet potato most days

2. Whole grain foods:

• oats
• whole grains breads and cereals
• whole wheat pasta, brown rice, quinoa

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3. Protein foods:

• eggs
• nuts and seeds
• fish and shellfish
• beans, peas, and lentils
• fortified soy beverages, tofu, soybeans and other soy products
• lower fat dairy products such as milk, yogurt and cheese
• lean meats and poultry

4. Healthy fats:

• liquid vegetable oils
• nuts/ seeds
• avocado
• nut butters
• fatty fish like salmon

​5.  Drink:

• water
• low sugar drinks 

For more information about the vitamins and minerals you need as you age click on links below: