Discuss any major change in eating or exercise patterns with your doctor, pharmacist and dietitian. Any medications you take may need to be adjusted. The best place to start for any person looking to develop a healthy diet is the Australian Dietary Guidelines External Link.

The guidelines were developed by the National Health and Medical Research Council, with input from many food and nutrition experts, as well as members of the community. They are based on the best available science about the types and amounts of foods and dietary patterns that may promote health and wellbeing, and reduce the risk of diet-related conditions and chronic disease.

You probably know a healthy diet benefits you physically, mentally and socially. A healthy diet helps socially too — regularly connecting with other people may stave off loneliness and isolation. You may like to check how healthy your existing diet is using this Healthy Eating Quiz from the Dietitians Association of Australia.

Throughout life, men generally need more energy calories or kilojoules per day than women. This is because men tend to be larger and have a higher proportion of muscle. The amount of energy you need each day depends on your age, height, and how active you are.

But as you tend to lose muscle mass, and activity levels tend to drop with age, kilojoules also need to reduce. In fact, your need for nutrients carbohydrates, fat, protein, vitamins, minerals, fibre, water, etc.

will remain roughly the same, if not go up. Calcium is a good example. Your need for calcium for strong bones and teeth will increase, so extra serves of low fat milk, yoghurt and cheese are important.

Other good sources of calcium are tinned salmon, sardines, leafy greens like spinach, kale and bok choy, sesame seeds and tahini and almonds. For the five food groups, aim for these serves each day :. More information about serving sizes and food examples can be found in this healthy eating summary guide External Link.

Health issues may also make it difficult to eat or enjoy foods. If you can, try to see every meal and snack as a chance to give your body maximum nutrition like vitamins, minerals and fibre — and as a social activity you can enjoy with others if possible. Ask for help with shopping or meal preparation, if you need it, from family and friends, community groups, carers, or your doctor.

Protein is essential for building, repairing, and maintaining healthy bones and muscles. Excellent sources of protein include all meats, fish, eggs, and seafood; all types of dairy watch cream and butter intake ; and soy products like tofu and soy beverages. Other good sources include beans and pulses, such as baked beans, all nuts and seeds, and wholegrains.

Vitamin D is also essential for healthy bones. The best source is the sun, but you only need a short time in the sunshine each day to get the amount of vitamin D you need. Aim for 10 to 30 minutes if you live in Australia, but check on healthy amounts for you in your area. Talk to your doctor about your needs.

If you suffer from arthritis, fish oil may help. Eat fish at least twice a week, or talk to your doctor about a supplement. To keep your bowels active, include plenty of fibre in your diet. Wholegrain cereals, wholemeal bread, fruit, dried fruit, dried peas, beans and lentils are all excellent sources.

Make sure you drink enough water to prevent constipation. Remember, most older people need 6—8 cups of fluid each day. Have your teeth or dentures checked regularly so you can continue to enjoy a wide variety of foods.

See your dentist whenever you are having difficulty with your teeth, gums or dentures. If shopping is an issue, keep your pantry stocked with foods that will last a long time.

Some good items to stock up on include:. Better Health Channel has more good information on eating for life stages , healthy and active ageing , and maintaining a healthy mind with age.

This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages.

Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision.

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.

The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.

The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Keeping active. Home Keeping active. Actions for this page Listen Print. Summary Read the full fact sheet. On this page.

So, what do the guidelines say? Drink plenty of water — six to eight cups of fluid per day. Limit foods high in saturated fat, such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.

Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats. Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado. Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

Limit alcohol. Drink no more than two standard drinks a day. Extras are the high sugar, high fat, high salt foods listed above, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials. Special aspects of nutrition in elderly.

Swiss Dent J. PubMed Google Scholar. Department of Agriculture and U. Department of Health and Human Services Dietary Guidelines for Americans — December 9th Edition. This article provides the most up to date guidelines for nutritional needs among American adults.

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Changes in prescription and over-the-counter medication and dietary supplement use among older adults in the United States, vs JAMA Intern Med. This study characterizes the increased risk of drug-drug interactions among older adults using supplements from to Mehta DH, Gardiner PM, Phillips RS, McCarthy EP.

Herbal and dietary supplement disclosure to health care providers by individuals with chronic conditions. The Journal of Alternative and Complementary Medicine. Park S, Johnson M, Fischer JG. Vitamin and mineral supplements: barriers and challenges for older adults.

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Why US adults use dietary supplements. Holmquist C, Larsson S, Wolk A, De Faire U. Multivitamin supplements are inversely associated with risk of myocardial infarction in men and women—Stockholm Heart Epidemiology Program SHEEP.

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J Nutr Health Aging. Zheng Selin J, Rautiainen S, Lindblad BE, Morgenstern R, Wolk A. High-dose supplements of vitamins C and E, low-dose multivitamins, and the risk of age-related cataract: a population-based prospective cohort study of men.

Am J Epidemiol. Maraini G, Williams SL, Sperduto RD, et al. A randomized, double-masked, placebo-controlled clinical trial of multivitamin supplementation for age-related lens opacities. Clinical trial of nutritional supplements and age-related cataract report no.

Group A-REDSR. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. Arch Ophthalmol.

Ahmadieh H, Arabi A. Vitamins and bone health: beyond calcium and vitamin D. Nutr Rev. Cagnacci A, Baldassari F, Rivolta G, Arangino S, Volpe A. Relation of homocysteine, folate, and vitamin B12 to bone mineral density of postmenopausal women. Yazdanpanah N, Zillikens MC, Rivadeneira F, et al.

Effect of dietary B vitamins on BMD and risk of fracture in elderly men and women: the Rotterdam study. Pasco JA, Henry MJ, Wilkinson LK, Nicholson GC, Schneider HG, Kotowicz MA.

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Fulgoni VL 3rd, Keast DR, Bailey RL, Dwyer J. Foods, fortificants, and supplements: Where do Americans get their nutrients? Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; Google Scholar. Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: US Preventive Services Task Force recommendation statement.

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Drink plenty of fluids throughout the day to stay hydrated. Try to have a drink before you are thirsty. Water, tea, coffee, milk, and soups are all great options to help get enough fluid. Include a variety of herbs and spices in order to make meals interesting and enjoyable with different colors, flavors, and smells.

Use herbs and spices to reduce the need to add salt to food. As we get older and may be living alone, food can become less appealing and it is not uncommon to eat too little.

Many people can become bored with food over time and may start to eat less than they need. Keep food and meals interesting by trying new foods, recipes, cooking methods, or herbs and spices.

You can also use meals as a social time. Start a group of friends or family to have meals together once or twice per week. Congregate or community meals can also be a great way to get out and enjoy the company of others.

Contact these resources for help:. Wisconsin Elderly Nutrition Program — community dining and home delivered meals. We teach, learn, lead and serve, connecting people with the University of Wisconsin, and engaging with them in transforming lives and communities. Connect with your County Extension Office ».

Find an Extension employee in our staff directory ». Facebook Twitter. Feedback, questions or accessibility issues: info extension. Skip to content Search for:. Share: Share on Facebook Share on X Twitter Share via Email Copy Link Copied!

Learn the food groups Fruits and Vegetables Aim to fill half of your plate with fruits and vegetables. Protein foods help maintain strong muscles and keep you active. Eat whole grains regularly to get fiber and B vitamins from your diet. You May Also Like How to shop with SNAP benefits at Wisconsin's farmers markets Nutrition for newborns: birth to six months Helping toddlers try vegetables Feeding your baby from six to twelve months.

Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan. Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:.

It can be hard for some people to follow through on smart food choices. In fact, when you have the right information and motivation, you can feel good about making healthy choices.

Use these tips to plan healthy and delicious meals:. This sample shopping list PDF, KB includes a variety of healthy foods you may want to have in your kitchen.

Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe. USDA MyPlate www. USDA Center for Nutrition Policy and Promotion www.

USDA Food and Nutrition Information Center National Agricultural Library fnic ars. gov www. USDA Food and Nutrition Service Supplemental Nutrition Assistance Program SNAP SNAP State Directory of Resources www. Department of Agriculture www. This content is provided by the NIH National Institute on Aging NIA.

NIA scientists and other experts review this content to ensure it is accurate and up to date.