Take the Senior Nutrition Quiz

As you grow older, you may need fewer calories, especially if you are less active than when you were younger. But you still need nutrients for good health. And you need more of certain nutrients, such as vitamin B-12, calcium, and vitamin D.

According to the Office of Disease Prevention and Health Promotion, food insecurity is a condition of limited or uncertain access to enough food. Adults who are food insecure may be at increased risk for negative health outcomes and disparities. Racial and ethnic disparities exist related to food insecurity. In 2020, Black households were over two times more likely to be food insecure than the national average. Talk with your healthcare provider if you do not have access to good nutrition.

A healthy diet balances the calories you eat with the calories you use. In this way, you can reach or stay at a healthy weight. If you need 2,000 calories a day, you should eat: 6 to 11 servings of grains (aim for at least half to be whole grains); 2-1/2 cups of vegetables and 2 cups of fruit; 3 cups of nonfat or low-fat milk, cheese, or yogurt; 2 to 3 servings of meat, poultry, fish, beans, eggs, or nuts.

If you are counting calories, it's important to watch your servings. Food makers put serving sizes and calories per serving on the Nutrition Facts label.

Foods often taste different to an older adult because aging can affect the senses of taste and smell. Medicines also can affect the way foods taste. It may be harder to tell when a food is no longer fresh. To help prevent problems from spoiled food, you can date foods that you put in the refrigerator.

Fiber may prevent constipation and conditions that affect digestion. It may also lower cholesterol and blood sugar and help you have regular bowel movements. Fiber is found in fruits, vegetables, beans, nuts, and seeds. It's also found in whole grains such as brown rice, oats, barley, wheat, corn, and rice bran. It is the part of plant foods that your body can't digest. To add more fiber to your diet, leave the skins on fruits and vegetables, use whole-grain foods, and choose whole fruit over fruit juice. Also, always drink plenty of fluids in a high fiber diet.

Other ways to cut food costs: Plan your meals around foods that are on sale. When you cook, make extra of a particular dish. Then refrigerate it to use within 1 or 2 days. Or freeze the extra food in single-serve portions and use these within 1 or 2 months. If you have a friend who is willing, share the cost of meals—and the meal prep—with that person. You can check with your local agency on aging to see if you may be eligible for food stamps. Community centers or churches may offer free or low-cost meals for older adults. If you are eligible consider Meals-On-Wheels.

You need more of these vitamins as you age. This is especially true if you are a vegetarian. Sources of vitamin D include fortified dairy products, fortified cereals, fatty fish, and egg yolks, as well as the sun. If you don't eat these foods, and don't get out in the sun, you may need a vitamin D supplement. Vitamin B-12 is found only in animal foods such as meat, milk, and eggs. As you age, you are less able to absorb this vitamin, so you might need a supplement.