Healthy Eating After 60: How Nutrition Needs Change With Age
As we age, we often need fewer calories but just as many — or more — nutrients. Here's how to eat well after 60.
Key takeaways
- Older adults often need fewer calories but similar or higher amounts of certain nutrients, so nutrient-dense foods matter more.
- Pay special attention to protein, calcium, vitamin D, vitamin B12, fiber, and fluids.
- Talk with a healthcare provider about unintended weight loss, changes in appetite, or supplements.
Healthy eating remains important at every age. As we get older, our bodies change: metabolism may slow, muscle mass tends to decrease, and the body may absorb some nutrients less efficiently. Many older adults need fewer calories, but the need for vitamins, minerals, and protein stays the same — or even increases.
That means every bite matters more. The National Institute on Aging (NIA) offers guidance on how older adults can eat well.
Key nutrients for older adults
Protein
Protein helps maintain muscle, which naturally declines with age. Include a protein food at each meal: fish, poultry, lean meats, eggs, dairy, beans, lentils, tofu, nuts, and seeds. Some older adults may benefit from more protein than younger adults, especially when active or recovering from illness — ask your healthcare provider or a registered dietitian what's right for you.
Calcium and vitamin D
These nutrients work together to support bone health. According to the NIH Office of Dietary Supplements:
- Calcium: Women 51 and older and men 71 and older generally need 1,200 mg per day; men 51 to 70 need 1,000 mg.
- Vitamin D: Adults 51 to 70 need 600 IU (15 mcg) per day, and adults over 70 need 800 IU (20 mcg).
Food sources include low-fat milk and yogurt, fortified plant-based beverages, fortified cereals, canned salmon with bones, and leafy greens. Ask your provider whether you need a supplement.
Vitamin B12
As people age, many absorb vitamin B12 from food less efficiently. B12 is found in animal foods like fish, meat, eggs, and dairy, and in fortified cereals. Some older adults may need fortified foods or supplements — your doctor can check your levels.
Fiber
Fiber supports digestive health and regularity, which can become more of a concern with age. Good sources include whole grains, beans, fruits, and vegetables. See our guide to dietary fiber.
Potassium and sodium
Many older adults benefit from eating more potassium-rich fruits and vegetables and less sodium. If you have kidney disease or take certain medications, ask your doctor about potassium. Our guide to reducing sodium has practical tips.
Don't forget fluids
The sense of thirst can decline with age, making dehydration more likely. Drink fluids throughout the day — water, milk, and soup all count — even if you don't feel thirsty. Some medications also affect fluid balance. See our hydration guide.
Common eating challenges and solutions
| Challenge | Possible solutions |
|---|---|
| Smaller appetite | Eat smaller, more frequent meals; choose nutrient-rich foods; add healthy snacks like yogurt or nuts |
| Changes in taste or smell | Use herbs, spices, lemon, and vinegar for flavor; ask your doctor if medications could be a cause |
| Difficulty chewing | See a dentist; choose softer foods like cooked vegetables, beans, eggs, fish, and yogurt |
| Cooking for one | Cook in batches and freeze portions; try simple one-pan meals |
| Limited budget | Explore food assistance programs and budget-friendly staples — see healthy shopping on a budget |
| Difficulty shopping or cooking | Look into grocery delivery, meal programs, or community services |
| Eating alone | Share meals with friends, family, or at community and senior centers |
Community meal programs, including congregate meals and home-delivered meals for older adults, are available in many areas. The Eldercare Locator (1-800-677-1116) can help you find local services.
Sample day of eating
- Breakfast: Oatmeal made with milk, topped with berries and walnuts
- Snack: Yogurt with sliced banana
- Lunch: Lentil soup with a whole-grain roll and a side of steamed carrots
- Snack: Whole-grain crackers with cheese
- Dinner: Baked salmon, sweet potato, and green beans
- Drinks: Water throughout the day, plus milk or a fortified alternative
When to talk with your provider
- Unintended weight loss or gain
- Loss of appetite
- Difficulty chewing or swallowing
- Questions about supplements, especially if you take medications
- Managing conditions like diabetes, heart disease, or kidney disease
A registered dietitian can create a personalized eating plan.
The bottom line
Healthy eating after 60 means focusing on nutrient-rich foods: plenty of vegetables and fruits, whole grains, protein at every meal, and enough calcium, vitamin D, vitamin B12, fiber, and fluids. Small adjustments can help you overcome common challenges and support strength, energy, and independence.
Frequently asked questions
Should older adults take a multivitamin?
Some may benefit, but needs vary. Talk with your healthcare provider before starting any supplement.
Is it normal to lose weight as you age?
Unintended weight loss is not something to ignore. Talk with your healthcare provider.
How can I make meals more appealing when I eat alone?
Try new recipes, set the table, invite a friend, or join a community meal program.
Sources
- National Institute on Aging. Healthy Eating, Nutrition, and Diet.
- NIH Office of Dietary Supplements. Vitamin D Fact Sheet for Consumers.
- NIH Office of Dietary Supplements. Calcium Fact Sheet for Consumers.
- Dietary Guidelines for Americans.