Eating well as you grow older 

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As we reach our mid-60s and older, we begin to have different nutrition needs to keep nourished, strong and healthy. 

As an older person, if you are in good health, mobile and living at home, follow our guidelines for a nutritious, balanced diet. If you have a medical condition, please talk to your doctor about the best diet for you. 

• Protein helps to protect muscle and keep you strong. Try to eat 2 to 3 servings of protein every day such as lean beef, lamb or pork; lean chicken or turkey; fresh, frozen or tinned fish; eggs, beans and unsalted nuts.  
• Vitamin D helps absorb calcium, keeping your bones and muscles strong. Take a vitamin D supplement (15 microgram) daily. 
• Fibre is important for gut health and to prevent constipation. Choose high fibre foods such a whole wheat pasta, brown rice, wholemeal and wholegrain bread and leave the skin on your potatoes.  
• B vitamins supports our brain health as we age. You can get enough B vitamins by eating plenty of fruit and vegetables, protein, cereals and milk with added B vitamins. 
• Maintain a healthy weight by following a healthy lifestyle including eating a balanced diet, getting enough sleep and managing stress. 
• Be active, aim for 10-15 minutes of activity several times a day. How to stay active and flexible. 

High protein meal ideas 

• 2 poached eggs on wholemeal toast 
• Baked beans on wholemeal toast 
• Mixed vegetable omelette 
• Pork and vegetable noodle stir fry 
• Lentil soup with wholemeal bread 
• Tuna, sweetcorn and lettuce in pitta bread 
• Chicken, lettuce and tomato sandwich on wholemeal bread 

High protein snack ideas 

• Yoghurt with chopped fruit 
• Bowl of milk pudding with berries 
• Stewed fruit with low fat custard 
• Hummus with vegetable sticks 
• Crackers and cheese 

Stock your store cupboard 

Having a well-stocked kitchen makes it easier to prepare healthy meals. Our nutrition team have put together a list of food they always keep in stock . You may also want to keep powdered milk and unsweetened orange juice.  

In the cupboard

• Canned soups 
• Tomato pasta sauces  
• Wholegrain breakfast cereals and porridge  
• Dried fruit 
• Mixed nuts 
• Nut butters 
• Powdered milk and custard powder  
• Pitta pockets 
• Potatoes 

In the freezer

• Frozen sliced vegetables 
• Frozen herbs 

In the fridge

• Fresh soups 
• Unsweetened orange juice