Eating well can support energy, strength, bone health, immune function, and the management of chronic conditions. Nutritional needs and appetite can change with age, so it is important to choose foods that provide needed nutrients without making meals unnecessarily complicated.

Small steps—such as adding a protein-rich food to breakfast, drinking water regularly, or preparing extra portions for later—can make healthy eating easier.

Healthy Eating as We Age

A balanced eating pattern generally includes:

• Fruits and vegetables in a variety of colors
• Whole grains
• Beans, peas, and other sources of fiber
• Lean meat, poultry, fish, eggs, or plant-based proteins
• Milk, yogurt, cheese, or fortified alternatives
• Healthy fats from foods such as nuts, seeds, fish, and vegetable oils

Limit foods and drinks that are high in added sugar, sodium, or saturated fat. However, do not make major dietary restrictions without professional guidance—especially if you are losing weight or have a poor appetite.

The USDA’s MyPlate for Older Adults offers practical information about food choices, budgeting, hydration, and physical activity.

Important Nutritional Needs

Protein

Protein helps maintain muscles, strength, and the body’s ability to heal. Sources include fish, poultry, lean meat, eggs, dairy products, beans, lentils, tofu, nuts, and seeds.

Including some protein at each meal may be easier than trying to consume most of it at one time.

Calcium and Vitamin D

Calcium and vitamin D support bone health. Dairy products, fortified plant-based beverages, canned fish with edible bones, and some leafy vegetables provide calcium. Vitamin D may come from fortified foods, sunlight, or supplements.

Ask a healthcare professional whether you are getting enough and whether a supplement is appropriate. Taking more is not always better, and supplements can interact with medications or medical conditions.

Fiber

Fiber supports digestive and heart health. Good sources include fruits, vegetables, beans, peas, whole grains, nuts, and seeds.

Increase fiber gradually and drink adequate fluids unless a healthcare professional has advised you to limit fluids.

Other Nutrients

Some older adults may need additional attention to vitamin B12, potassium, iron, or other nutrients. Individual needs vary according to diet, medications, health conditions, and laboratory results. A physician or registered dietitian can help identify whether changes or supplements are needed.

Stay Hydrated

The sense of thirst may become less noticeable with age. Certain medications and health conditions can also affect fluid needs.

Helpful habits include:

• Drink fluids regularly instead of waiting until you feel thirsty.
• Keep water within easy reach.
• Drink with meals and when taking medications, if permitted.
• Carry water during outdoor activities.
• Choose water or other unsweetened beverages more often.
• Eat water-rich foods such as fruit, vegetables, soups, and yogurt.
• Pay particular attention to hydration during hot weather or illness.

Dark urine, dry mouth, headache, dizziness, confusion, or unusual weakness can be signs of dehydration. Seek medical guidance if symptoms are concerning.

People with heart failure, kidney disease, or another condition requiring fluid restrictions should follow the instructions of their healthcare professional.

Moore County Meal Programs

The Moore County Department of Aging operates both congregate dining and home-delivered meal programs.

Diner’s Clubs

Congregate meals are served at designated locations, including the Moore County Senior Enrichment Center and Westmoore Center. In addition to a meal, participants may have opportunities for exercise, educational programs, games, and social interaction.

Home-Delivered Meals

Home-delivered meals are available in certain parts of Moore County for eligible homebound residents.

According to the County, nutrition-program participants must be Moore County residents and at least 60 years old. Home-delivered meal recipients must also be homebound. Service areas, eligibility requirements, and availability may change.

Visit the Moore County Nutrition Program or call 910-947-4185 to ask about eligibility, meal locations, delivery areas, and enrollment.

Ensure Program

Moore County offers certain Ensure and Glucerna nutrition products at a discounted price to qualifying residents. County requirements currently include:

• Being age 60 or older
• Having a physician’s prescription for the product
• Meeting the program’s income guidelines

Prices and eligibility requirements may change. Visit the Moore County Ensure Program or call 910-947-4186 for current information and registration assistance.

Nutritional drinks should not automatically replace regular meals. Ask a physician or registered dietitian whether these products are appropriate for your needs, particularly if you have diabetes, kidney disease, swallowing difficulties, or another condition affected by nutrition.

Cooking for One or Two

Preparing smaller meals can be challenging, but a little planning can reduce expense and food waste.

Consider these approaches:

• Plan several meals that use the same ingredients.
• Cook a full recipe and freeze individual portions.
• Keep convenient staples such as frozen vegetables, canned beans, tuna, eggs, yogurt, and whole grains available.
• Choose frozen or canned produce without excessive added sodium or sugar.
• Buy smaller packages or divide larger packages before freezing.
• Label frozen meals with the name and date.
• Share cooking or meals with a friend or neighbor.
• Keep a few simple meals available for days when energy or appetite is low.

If cooking has become difficult because of limited strength, vision, balance, or hand movement, an occupational therapist may be able to recommend safer techniques or adaptive kitchen equipment.

Food Safety

Older adults can be more vulnerable to serious illness from contaminated food. Basic precautions include:

• Wash hands before preparing or eating food.
• Keep raw meat, poultry, seafood, and eggs separate from ready-to-eat foods.
• Cook foods to safe internal temperatures.
• Refrigerate perishable foods promptly.
• Reheat leftovers thoroughly.
• Discard food that has been left out too long or stored beyond a safe period.
• Avoid unpasteurized milk and juice, raw sprouts, undercooked eggs, and raw or undercooked meat or seafood.
• Do not rely only on appearance or smell to determine whether food is safe.

See FoodSafety.gov guidance for older adults for more information.

When to Seek Help

Contact a healthcare professional if you experience:

• Unintentional weight loss or rapid weight gain
• Ongoing loss of appetite
• Difficulty chewing or swallowing
• Frequent nausea, diarrhea, or constipation
• Difficulty shopping for or preparing food
• Signs of dehydration
• Food insecurity or regularly skipping meals
• Confusion about dietary instructions for a health condition

Questions to Ask a Physician or Dietitian

Consider asking:

• Am I at a healthy weight for my circumstances?
• Am I getting enough protein, calcium, vitamin D, fiber, and fluids?
• Could a medication be affecting my appetite, taste, digestion, or hydration?
• Do any of my medications interact with foods or supplements?
• Should I limit sodium, sugar, potassium, fluids, or another nutrient?
• Would a vitamin or nutritional supplement help me?
• Is an Ensure-type product appropriate for me?
• What should I eat if I have difficulty chewing or swallowing?
• Would a referral to a registered dietitian be helpful?
• Are there local meal or nutrition-assistance programs for which I qualify?

This information is educational and is not a substitute for individualized advice from a physician, registered dietitian, or other qualified healthcare professional.