Healthy Eating After 60: Simple Meal Planning Tips for Older Adults

What to put on your plate

Protein

Protein helps maintain muscle and strength. Good sources include fish, chicken, eggs, Greek yogurt, cottage cheese, beans, lentils, tofu, nuts and peanut butter. Try to include some at every meal rather than one large serving at dinner.

Fruits and vegetables

Aim for a variety of colors. Frozen and canned (low-sodium, no added sugar) options are just as useful as fresh and keep longer.

Whole grains

Oats, brown rice, whole-wheat bread, barley and quinoa add fiber, which supports digestion and heart health.

Calcium-rich foods and alternatives

Milk, yogurt and cheese are common sources. Alternatives include calcium-fortified soy or almond milk, canned salmon or sardines with bones, tofu made with calcium, and leafy greens such as kale and collards. Calcium needs rise after 50 for women and after 70 for men.

Unsaturated fats

Choose olive or canola oil, nuts, seeds, avocado and fatty fish more often than butter, fatty meats and fried foods.

Nutrient-dense choices

When appetite is smaller, every bite counts. Nutrient-dense foods give more vitamins, minerals and protein per calorie, such as eggs, beans, yogurt, vegetables and fish. Many older adults absorb less vitamin B12, so ask your doctor whether testing or fortified foods make sense.

Easy meal ideas for older adults

Batch cooking, leftovers and safe freezing

• Cook once, eat twice: make soups, stews, chili and casseroles in larger batches.
• Portion right away into single servings for easy reheating.
• Refrigerate leftovers within 2 hours and eat them within 3 to 4 days.
• Freeze for longer storage at 0°F; label containers with the date.
• Thaw safely in the refrigerator or microwave, not on the counter.
• Reheat leftovers until steaming hot (165°F).

Grocery budgeting and shopping strategies

• Plan meals for the week and shop with a list
• Buy store brands, frozen produce and canned beans and fish
• Use dried beans, lentils, oats and rice as low-cost staples
• Ask about senior discount days at your grocery store
• Check eligibility for SNAP, the Senior Farmers’ Market Nutrition Program and Older Americans Act meal programs such as home-delivered meals and community dining sites
• Consider grocery delivery or pickup if getting to the store is hard

Comparing delivery services? See which meal delivery service is cheapest.

Hydration

There is no single amount of water that’s right for everyone. Fluid needs depend on your size, activity, the weather and your health. Some people with heart or kidney conditions are told to limit fluids, so follow your doctor’s advice. Helpful habits include drinking with meals and medications, keeping water nearby, and counting soups, milk, fruit and vegetables toward your intake.

Food safety matters more with age

Older adults are more likely to get seriously ill from foodborne infections.

• Wash hands, surfaces and produce
• Keep raw meat separate from ready-to-eat foods
• Cook meat, poultry and eggs thoroughly; use a food thermometer
• Avoid raw sprouts, unpasteurized milk and juice, and undercooked eggs and meat
• Check your refrigerator is at 40°F or below

When eating is harder

• Low appetite: eat smaller meals more often, add healthy fats and protein, and eat with others when possible
• Chewing problems: try softer foods such as eggs, fish, beans, yogurt, cooked vegetables and smoothies, and see a dentist about loose or painful teeth or dentures
• Swallowing problems: coughing or choking while eating needs a doctor’s evaluation, as a speech-language pathologist may recommend texture changes
• Limited mobility: use pre-cut produce, a slow cooker or microwave meals you prepare in advance, or meal delivery programs

An example one-day menu

This is one illustrative example, not a dietary prescription. Portions and foods should be adjusted for your health, medications, preferences and doctor’s advice.

• Breakfast: oatmeal with blueberries, walnuts and a glass of milk or fortified soy milk
• Snack: Greek yogurt
• Lunch: lentil and vegetable soup with a whole-grain roll
• Snack: apple slices with peanut butter
• Dinner: baked salmon, roasted broccoli and brown rice with olive oil
• Throughout the day: water, herbal tea or other fluids as advised

When to see a doctor or registered dietitian

Talk with a professional if you have unplanned weight loss, a poor appetite that lasts, trouble chewing or swallowing, or a condition such as diabetes, kidney disease, heart disease or osteoporosis. Medications can also affect appetite and nutrient needs. Medicare Part B covers medical nutrition therapy with a registered dietitian for people with diabetes or kidney disease when referred by a doctor.

Frequently asked questions

Keep reading: Healthy aging after 50: everyday habits | Which meal delivery service is cheapest?

This article is for general information and is not medical advice. Talk with your doctor before starting a new treatment, supplement, or exercise program.