A nutritious and balanced diet of fruits, veggies, lean proteins, whole grains, and hydration helps people over 65 maintain physical and cognitive functions.
Nutritional requirements evolve throughout life, influenced by factors such as age and gender. As you age, a healthy diet may need to be fine-tuned to cater to your changing needs.
It’s important to recognise that your nutritional demands will differ from your younger self; certain foods may need to be moderated, while others may require an increase. Moreover, gender plays a role in shaping dietary recommendations for older people, as the nutritional needs of older men and women change.
Despite these nuances, the fundamental principles of healthy eating remain relatively constant with age, especially if you’ve maintained a nutritious diet. The key is to stay mindful of your individual nutritional requirements and make adjustments to your food choices accordingly, ensuring your body receives the essential elements for optimal health in later years.
For a personalised, healthy diet, consider a consultation with a family member, healthcare professional, caregiver, or an Accredited Practising Dietitian.
Also, any significant alterations to your dietary or exercise routines should be discussed with your doctor, pharmacist, and dietitian, as adjustments to medications may be necessary.
What to Include in your Diet After Turning 65
For anyone looking for a nutritious diet, a good starting point is the Australian Dietary Guidelines — developed by the National Health and Medical Research Council in collaboration with food and nutrition experts and community members.
These guidelines are founded on the science on the optimal types and quantities of foods and dietary patterns conducive to promoting health and well-being. Moreover, they aim to mitigate the risk of diet-related conditions and chronic diseases.
A balanced diet not only contributes to physical well-being but also has positive effects on mental and social aspects of life. Making logical choices about your food and beverage intake is key in reducing the susceptibility to chronic diseases such as cardiovascular disease, type 2 diabetes, certain cancers, and even mental health issues like anxiety and depression.
Socially, a nutritious diet plays a role in fostering connections, helping to combat loneliness and isolation through regular interaction with others.
Recommendations for Older People
Maintain a healthy weight and promote muscle strength through regular physical activity. Research indicates that individuals over the age of 65 often experience improved health when carrying a slight extra weight and maintaining a slightly higher body mass index. Consult with your healthcare professional to determine if weight adjustments are necessary for your specific needs.
If you’re working within a budget, make conscientious food choices by planning meals efficiently, using available resources, and purchasing only what is needed. Learn quick and easy, nutritious recipes tailored for one or two individuals, and whenever possible, aim to share meals with family and friends.
Prioritise oral health by being mindful of your teeth. If challenging to chew nuts, grains, or hard fruits and vegetables, consider incorporating milled whole grains, soft-cooked or canned fruits and vegetables, as well as nut pastes and butters into your diet.
Practise safe food preparation and storage to prevent food-borne illnesses, which can have severe consequences for older individuals. Adhere to food safety guidelines diligently to safeguard your well-being.
Limit your consumption of foods rich in saturated fats and trans fats, commonly categorised as ‘extras’ or ‘occasional treats’ in dietary guidelines. Minimise the intake of items like pies, pastries, fried and battered foods, chips, and chocolate, as these are typically high in saturated fat and may contain harmful trans fats. Consume such foods sparingly. Opt for healthier dessert alternatives, such as fresh fruit with reduced-fat yoghurt or cakes and crumbles made with wholegrain options like oats.
Consult with your doctor to address your specific health requirements, especially regarding the effective application of dietary recommendations to restrict saturated fats, added salt, and added sugars. Some older individuals may risk malnutrition by limiting their food intake, leading to insufficient nutrients and kilojoules for their age.
Ensure an ample intake of fibre and maintain proper hydration. While water remains necessary for hydration, digestion, and blood volume, ageing may reduce your sensation of thirst even when your body requires fluids.
Aim to consume approximately 6-8 cups of fluid daily, increasing the amount in warmer weather or during physical activity. Water is the optimal choice, but tea, coffee, mineral and soda water, and reduced-fat milk are acceptable alternatives. A diet rich in fibre and sufficient fluids aids in alleviating sluggish bowel movements.
Reduce salt in your diet. While everyone requires some salt, excessive intake can elevate the risk of high blood pressure and heart disease. Monitor your consumption of high-salt foods, such as cured meats (ham, corned beef, bacon, lunch meats, etc.), snack foods (potato chips, savoury pastries, etc.), and sauces (e.g., soy sauce). Choose reduced-salt options while shopping and enhance the flavour of your cooking with herbs and spices instead of salt.
Manage your alcohol consumption by adhering to the Australian guidelines: limit yourself to no more than two standard drinks per day, whether you’re a man or a woman maintaining a healthy lifestyle.
Ensure you’re getting essential vitamins and minerals. If you experience reduced dietary intake or have digestive issues, consult your doctor to assess your nutrient levels. Opt for a diverse range of foods from the five food groups.
Embrace the benefits of fish. Regular consumption has been linked to a decreased risk of heart disease, stroke, dementia, and macular degeneration (a form of vision loss). Including fish in your diet at least twice a week is a wise choice.
Balancing your Plate Effectively when you’re Over 65
Generally, men require more daily energy (calories or kilojoules) than women due to their larger size and higher muscle proportion throughout life. However, factors such as age, height, and activity levels play an important role in determining your specific energy needs. As muscle mass diminishes and activity levels decrease with age, it becomes essential to adjust kilojoule intake accordingly, without compromising on vital nutrients.
Despite reduced kilojoules, the need for essential nutrients like carbohydrates, fats, proteins, vitamins, minerals, fibre, and water remains constant, if not too much. A notable example is calcium, necessary for maintaining strong bones and teeth. Including additional servings of low-fat milk, yoghurt, cheese, tinned salmon, sardines, leafy greens (such as spinach, kale, and bok choy), sesame seeds (including tahini), and almonds becomes imperative.
Understanding appropriate serving sizes for different food groups is key to ensuring a well-balanced diet. Aim for the following daily serves within the five food groups:
- Vegetables. A standard serving is approximately 75 grams (100–350 kilojoules), equivalent to ½ cup of cooked green or orange vegetables or ½ cup of cooked dried or canned beans, peas, or lentils.
- Fruit. A standard serve is 150 grams (350 kilojoules), representing a medium-sized apple or banana, or two kiwifruits or plums. Opt for whole fruits over fruit juices.
- Grain foods. A standard serve is 500 kilojoules, such as one slice of bread or ½ cup of cooked porridge. Ensure at least two-thirds of choices are wholegrain varieties.
- Lean meats and alternatives. A standard serving is 500–600 kilojoules, for instance, 65 grams of cooked lean red meat or two large eggs.
- Milk, yoghurt, cheese, or alternatives. A standard serving is 500–600 kilojoules, represented by a cup of milk or ¾ cup of yoghurt.
Incorporating these serving sizes and maintaining a focus on nutrient-rich foods can help support your overall health and well-being as you navigate the nutritional needs associated with ageing.
The A.S.A.G. Reverse Mortgage
The A.S.A.G. Reverse Mortgage can serve as a valuable support tool for seniors adopting a nutritious and balanced diet. By leveraging the equity in your home, you can finance aspects of your retirement expenses.
Prioritising healthy choices is necessary for your well-being. Consult with your family and a registered dietitian to facilitate the planning of meals, including the selection of healthier food options and learning how to prepare them.
For further information on our equity release options, please don’t hesitate to reach out. You can contact us by phone at 1300 002 724 or via email at info@asagfirst.com.au.
Also, use the tool below to assess your available equity.