Nutrition for Over 50s
Fuelling your body with the right nutrients is fundamental for maintaining vitality, strength, and cognitive function.
Key Nutrients to Prioritise
As metabolism slows with age, nutritional needs shift. Focus on a diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
Protein
1.0–1.2g per kg body weight
Crucial for preserving muscle mass. Sources: lean meats, fish, eggs, dairy, legumes, tofu.
Calcium
1,000–1,200 mg/day
Essential for bone health. Sources: dairy products, fortified juices, leafy greens like kale.
Vitamin D
600–800 IU/day
Works with calcium for bone strength, supports muscle and immune function. Sources: fatty fish, fortified milk, sunlight.
Vitamin B12
2.4 mcg/day
Vital for nerve function and red blood cells. Absorption decreases with age. Sources: animal products, fortified foods.
Fiber
21–30g/day
Supports digestive health, regulates blood sugar, promotes heart health. Sources: whole grains, fruits, vegetables, legumes.
Magnesium
320–420 mg/day
Involved in bone health, blood pressure regulation and nerve function.
Potassium
2,600–3,400 mg/day
Important for optimal cell function. Found in bananas, potatoes, beans, and yoghurt.
Healthy Eating Tips
Plan Meals in Advance
Planning ensures variety, proper nutrition, and helps with budgeting and portion control.
Eat Regular, Balanced Meals
Small, frequent meals maintain energy levels and manage appetite, which may decrease with age.
Stay Hydrated
Thirst diminishes with age. Drink plenty of water and unsweetened fluids throughout the day.
Limit Sodium & Added Sugars
Flavour foods with herbs, spices and citrus. Choose whole foods over processed items.
Choose Nutrient-Dense Snacks
Opt for yoghurt, fruit, nuts, or whole-grain crackers with cheese between meals.