Should my diet change as I get older?

Eating well when you're over 60 years can help you maintain your health and independence. A healthy diet can also help you prevent and manage conditions such as:

• high blood pressure
• high cholesterol
• type 2 diabetes

As you age, your nutritional needs may change — even if you've been eating healthily as a younger adult. Nutritional needs can also differ between males and females.

After 60 years of age, you may become less active and need less kilojoules. Some people also have a reduced appetite. If this is the case, you'll need to include more nutrients — such as vitamins, minerals, protein and fibre — in a smaller amount of food.

How much food do I need as I age?

To get the nutrients you need, aim to eat enough foods from all 5 food groups every day. Here are the recommended serves of each food group for an average-height person with low or moderate activity levels:

Why is it important to maintain a healthy weight?

Achieving and maintaining a healthy weight can help to preserve bone health and muscle strength. This means that you can be more active as you age.

Excess body weight puts strain on the heart, joints and spine, which can make existing health conditions worse. It also increases the risk of developing chronic (long-term) diseases such as heart disease and diabetes.

Even if your weight doesn't change, the composition of your body can change. The average person loses muscle and function as they age — this is known as sarcopenia. Muscle is often replaced with fat tissue.

Doing strength or resistance training, if you can, can help maintain or increase muscle strength and function. Increasing your muscle strength can also help prevent type 2 diabetes, by helping keep your blood sugar levels at healthy levels.

After menopause, some females find that their body shape changes and they develop fat deposits around their middle — known as central obesity. This puts females at higher risk of heart disease and cancer, even if they are a healthy weight. To minimise the risk, follow a healthy diet, do resistance training and moderate aerobic exercise.

NEED TO LOSE WEIGHT? — Use the BMI Calculator to find out if your weight and waist size are in a healthy range.

Do I need more fibre in my diet as I age?

It's important to consume enough fibre to help prevent constipation, bowel cancer and haemorrhoids. This is especially important as you get older because your bowel function tends to slow down. Good sources of fibre include:

• fruit and vegetables
• wholegrain breads and cereals
• beans and lentils

Wholegrain high-fibre foods reduce the risk of heart disease. Soluble fibre (found in fruits, vegetables, beans, lentils and oats) can lower cholesterol levels and help manage blood glucose levels.

High-fibre foods are also more filling and help with weight control.

Here's a guide to how much fibre Australian adults should have:

• Males (aged 19 years and older) — 30 grams (g) of fibre per day.
• Females (aged 19 years and older, not pregnant or breastfeeding) — 25g of fibre per day.

Which vitamins and minerals are important for older people?

It can be challenging to meet your vitamin and mineral needs if you eat less food as you get older. Older people may need more of certain vitamins and minerals to stay healthy.

Vitamins B2, B6 and D

Vitamin B2, also known as riboflavin, is found in dairy foods and fortified cereals and breads.

Your recommended dietary intake (RDI) increases after age 70, as follows:

• Males 51 to 70 years — 1.3 milligrams (mg) per day.
• Males over 70 years — 1.6mg per day.
• Females 51 to 70 years — 1.1mg per day.
• Females over 70 years — 1.3mg per day.

Vitamin B6 is found in wholegrain cereals, meats, vegetables and fruit. It's rare to be deficient. The RDI is:

• Males 51 years and over — 1.7mg per day.
• Females 51 years and over — 1.5mg per day.

Vitamin D is made mostly in the skin. It helps your body absorb calcium, so it's vital for good bone health. It is also important for muscle function and possibly immune function.

Adults aged 51 to 70 need twice as much vitamin D as younger adults. Those aged over 70 years need 3 times as much vitamin D as adults under 50 years. This is because their skin is not as efficient at making it.

Your body makes vitamin D from sunlight and gets limited amounts from the food you eat. It's impossible to get enough from your diet, so it's important for older people to spend a short time in the sunshine each day.

People who cover up for cultural reasons are at increased risk of vitamin D deficiency. This is also relevant for people with naturally darker skin, such as Aboriginal and/or Torres Strait Islander people and others. These people may need more exposure to sunlight to make the same amount of vitamin D. If you can't get outside often, talk to your doctor about vitamin D supplements.

Calcium

Calcium is needed for healthy bones, and nerve and muscle function. A lack of calcium can lead to low bone density (osteoporosis) and increase your risk of fractures. This risk is greater after menopause.

The RDI of calcium for older Australian adults is:

• Males 51 to 70 years — 1,000mg per day.
• Males over 70 years — 1,300mg per day.
• Females 51 years and over — 1,300mg per day.

Good sources of calcium include:

• dairy product, such as milk, yoghurt and cheese
• fish with soft edible bones — such as tinned sardines and salmon
• almonds
• calcium-enriched milk

Iron

All your iron comes from the food you eat and is stored in the body. Good sources of iron include:

• meat
• poultry (such as chicken)
• fish
• wholegrain cereals

If you don't get enough iron, you might deplete your iron stores, which can lead to iron deficiency and eventually, iron-deficiency anaemia.

Iron deficiency develops gradually — there are usually no symptoms until a person develops anaemia. Symptoms of anaemia include:

• fatigue
• dizziness
• irregular heartbeat
• memory and concentration problems

You should see your doctor if you experience symptoms of anaemia.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

In older people, low iron levels are not necessarily due to a lack of iron in the diet. It can be a sign of hidden bleeding from the gastrointestinal tract, or a problem with the small intestine that affects the absorption of iron.

The RDI of iron for Australian males and females aged over 51 years is 8mg per day.

How much protein do older people need in their diet?

Protein is essential for cell growth and repair, and for muscle strength. Adults aged over 70 years need more protein than younger adults.

The RDIs for protein are:

• Males aged under 70 years — 64g per day.
• Males aged 70 years and over — 81g per day.
• Females aged under 70 years — 46g per day.
• Females aged 70 years and over — 57g per day.

Protein is found in:

• meats
• fish
• eggs
• lentils and dried beans
• dairy products

Milk is an easy way to get protein, and it comes with the bonus of calcium. Soy is also a good form of protein (soy milk is also often fortified with calcium).

How much fat, sugar and salt should I have?

Fat

You need fats in your diet to absorb fat-soluble vitamins and provide energy. Fats are an important part of a balanced diet. There are 3 main types of dietary fat:

• saturated
• monounsaturated
• polyunsaturated (includes omega-3 and omega-6)

Monounsaturated and polyunsaturated fats are generally healthier than saturated fats.

Monounsaturated fats are found in olive and canola oils, avocados and most nuts. They can help lower cholesterol when replacing unhealthy saturated fats in the diet.

Polyunsaturated fats include omega-3 fats and omega-6 fats. These 2 types of unsaturated fat are 'essential fats'. They can't be made in the body and must come from your diet.

Omega-3 fats help protect against heart disease. Omega-3-rich foods include:

• fish and seafood — especially oily fish
• plant oils such as canola oil
• walnuts
• flaxseeds
• avocados

There is evidence that consuming 2 to 3 serves of oily fish per week can have health benefits.

Omega-6 fats are found in margarine spreads, sunflower and soybean oils, some nuts and sunflower seeds. Most Australians get enough omega-6 fats from their diet.

Saturated fats are found in processed foods such as:

• snack foods
• packaged cakes and biscuits
• takeaway meals
• pies and pastries

Saturated fats increase the risk of high blood cholesterol and heart disease.

All fats are high in energy (kilojoules) and can lead to weight gain if overconsumed.

Salt

Consuming too much sodium — most often in salt — can raise blood pressure. Many convenience foods, such as frozen or packaged meals, are high in salt and therefore sodium, so check the labels on the packaging for lower-salt versions. Try to limit salty snack foods and cured meats. Avoid adding salt at the table or during cooking.

The recommended maximum amount of sodium for Australian adults is 2,000 milligrams per day.

Sugar

A diet high in added sugars — found in many packaged, low-nutrient foods and drinks — can lead to obesity, heart disease, tooth decay and fatty liver disease.

A low sugar diet is best. You don't need to consume any added sugars to meet your dietary needs. Healthy carbohydrates, proteins and fats will give you energy. Fruit, vegetables and dairy foods contain naturally occurring sugars, along with beneficial nutrients such as fibre, vitamins and minerals.

Why is it important for older people to stay hydrated?

Good hydration is necessary to keep your bowels moving, support brain functioning, and to prevent urinary tract infections and kidney stones.

Older people may be more at risk of dehydration due to:

• reduced kidney function
• not feeling thirsty
• medicines such as diuretics and laxatives

Older people may have reduced mobility. This can make toilet trips difficult, leading people to restrict fluids, which can then cause dehydration.

In summer, older people who are unfit and overweight and who become dehydrated are more susceptible to heatstroke, especially after strenuous exercise.

As people age, they don't feel thirst as much. Don't wait until you feel thirsty to drink:

• Females should drink 8 cups of fluid per day.
• Males should drink 10 cups of fluid per day.

Plain water is a healthy choice, but milk, soup, tea and coffee all contribute to your daily intake of fluids.

How much alcohol should older people consume?

It's best not to have more than 10 standard drinks per week.

Older people may be more susceptible to the effects of alcohol and have a higher blood alcohol concentration than younger adults for the same amount consumed. This is due to their having less water in the body and having a higher fat composition. Alcohol also takes longer to be processed in the liver, increasing the risk of damage.

Although many older people give up alcohol, those in their 60s who do drink alcohol are more likely to drink more than the Australian guidelines, and those in their 70s are more likely to drink every day.

If you're an older person who is taking medicines, check with your doctor or pharmacist to make sure there is no interaction between alcohol and your medicines.

Alcohol can also increase the risk of falls in older people and can affect your reactions and mental capacity. It is also high in kilojoules, so it can contribute to weight gain.

How do I care for my teeth as I get older?

Poor oral health is linked to an increased risk of heart disease and stroke. It can also affect your ability to chew and enjoy food, which may limit the types of food you eat.

Dry mouth syndrome (xerostomia) is common in older people. It can be a side effect of older age, some medicines or diabetes — among other things. Dry mouth increases the risk of tooth decay.

Tips for keeping your teeth and mouth healthy:

• Keep your mouth moist by sipping water frequently.
• Limit sugary drinks.
• Avoid adding sugar to tea and coffee.
• Brush your teeth in the morning and at night with fluoride toothpaste.

Resources and support

Visit these organisations and websites for more information on healthy eating:

• Read the Australian Dietary Guidelines Summary.
• Go to eatforhealth.gov.au to learn more about dietary requirements and daily intakes.
• Find an accredited practising dietitian near you at Dietitians' Australia or use the healthdirect Service Finder.
• Visit Diabetes Australia for information on managing diabetes and eating well if you have diabetes.
• Go to the Heart Foundation to find out more about heart conditions and your diet.
• Find out how much you should be eating using the food calculator at healthliving.nsw.gov.au.

Information for Aboriginal and/or Torres Strait Islander peoples

Read about nutrition at the Victorian Aboriginal Community Controlled Health Organisation website.