Healthy eating becomes more challenging as we grow older.
For some of us, our appetite decreases as we age, while for others, health conditions like diabetes or high blood pressure might require us to make dietary adjustments (1). Besides these, there may also be changes in our physical abilities, making it harder to prepare meals or go grocery shopping.
Yet, as we enter our golden years, it becomes even more crucial to consume a well-balanced diet.
Eating well (and staying active) can help prevent or manage chronic diseases, maintain a healthy weight, and improve overall quality of life (2).
Let’s review some key considerations for creating a diet plan for 70-year-olds.
A 70-year-old’s diet plan is a nutritionally balanced and personalized eating plan specifically designed for older adults.
As we age, our bodies have different nutritional requirements, compared to what it was when we were younger (1). A diet plan tailored to the needs of a 70-year-old could ensure that they are getting the right nutrients in the right amounts.
Beyond meeting nutritional needs, a 70-year-old’s diet plan may:
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The best diet for a 70-year-old is one that follows the general principles of healthy eating, but also takes into account the specific nutritional needs and challenges of older adults.
The United States Department of Agriculture (USDA) recommends older adults follow a healthy eating pattern that includes (3):
Additionally, the USDA suggests limiting sodium to less than 2300 mg per day and added sugars to less than 10% of total daily calories (4).
Read more: Keto After 60: Can Entering Your Golden Years Affect Your Keto Success?
In it’s Dietary Patterns for Americans, the USDA recommends a variety of healthy eating patterns including (3):
This dietary pattern reflects typical American eating habits, emphasizing a diverse array of whole foods. It focuses on balanced servings of fruits, vegetables, grains, proteins, and dairy, aiming to provide all essential nutrients, while maintaining portion control and dietary variety.
Inspired by traditional Mediterranean cuisines, this pattern is abundant in fruits, vegetables, whole grains, nuts, seeds, and olive oil, renowned for its health benefits. It prioritizes legumes and seafood as primary protein sources, incorporates moderate amounts of dairy, poultry, and eggs, and encourages minimal consumption of red meat. This balance supports heart health and longevity (5).
Focused on plant-based whole foods, this pattern eliminates all meat but includes a rich variety of beans, peas, soy products, nuts, seeds, fruits, and vegetables. It supports health through high fiber intake, essential nutrients from diverse plant sources, and reduced saturated fats, promoting a sustainable and ethical dietary choice (6).
In addition to these basic guidelines, there are a few key nutrients that should be prioritized in a 70-year-old’s diet plan:
Protein is essential for maintaining muscle mass and strength as we age (7).
Older adults may need slightly more protein than younger adults to meet these needs, and it’s important to spread out protein intake throughout the day, rather than consuming it all in one meal.
Good sources of protein for older adults include:
Calcium and vitamin D are crucial for maintaining strong bones, which can become more fragile with age. Calcium helps build bone density while vitamin D helps the body absorb calcium (8).
Older adults should aim to consume 1200 mg of calcium per day (9) through foods such as:
Vitamin D can be obtained through sunlight exposure (about 10-15 minutes per day) as well as dietary sources such as (10):
Fiber is important for digestive health, maintaining regularity, and preventing constipation. It also helps control blood sugar levels and lowers cholesterol (11).
The recommended daily intake of fiber for older adults is 21 grams for women and 30 grams for men (12).
Good sources of fiber include:
Omega-3 fatty acids are important for heart health, reducing inflammation, and supporting brain function (13).
Good sources of omega-3 fatty acids include:
Probiotics are beneficial bacteria that support a healthy gut microbiome (14). This can be especially important for older adults, as gastrointestinal issues and constipation become more common with age (15).
Good sources of probiotics include:
Older adults should limit their intake of certain foods to maintain good health and prevent chronic diseases. These include:
Ultra processed foods are often high in saturated fats, added sugars, and sodium, which can increase the risk of heart disease and other health issues (16).
Limit or avoid highly processed items such as:
Excess sodium intake can lead to high blood pressure, putting older adults at a higher risk for heart attack and stroke (17). It’s important to limit highly processed foods, as well as added salt during cooking or at the table.
Choose low-sodium options whenever possible and flavor dishes with herbs and spices instead of salt.
Saturated fats, found in high amounts in red meat and full-fat dairy products, can increase cholesterol levels and increase the risk of heart disease. Trans fats, found in partially hydrogenated oils, have a similar effect on the body, although many countries have taken steps to remove them from the food supply (18).
Limit or avoid these types of fat and opt for healthier sources such as:
A recent publication by the World Health Organization suggests that there is no safe level of alcohol consumption (19). Older adults are at a higher risk for negative effects from alcohol due to changes in metabolism and increased medication use (20).
If you do choose to drink, it’s recommended to limit intake to one drink per day for women and two drinks per day for men (21).
There’s no one specific fruit that all seniors should eat, but incorporating a variety of colorful fruits into your diet is important for optimal health. This would ensure you’re getting a range of vitamins, minerals, and antioxidants that can support overall well-being.
Some great options include:
Meeting nutritional needs as a 70-year-old may require some extra effort and planning. Here are some tips to assist you in getting the right nutrients in your diet:
Meal planning can make it so that you have nutritious meals ready to eat when hunger strikes. This can also save time and energy throughout the week.
Consider making larger batches of meals and freezing them for quick and easy options on busy days.
For older adults who have difficulty chewing solid foods, smoothies or shakes can be a great option to meet nutritional needs. These can easily be made with fruits, vegetables, protein powders, and healthy fats like nut butters.
In some cases, it may be challenging to get all the necessary nutrients through diet alone. In these cases, supplements may be recommended by a healthcare provider.
Be sure to consult with a healthcare professional before starting any new supplements.
As we age, our sense of thirst may decrease which can put us at risk for dehydration (24). Make sure to drink water regularly throughout the day and pay attention to signs of dehydration such as dry mouth or dark urine.
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The Mediterranean diet is a great option for older adults, due to its focus on whole foods and healthy fats (25).
Below are some meal options that are easy to prepare, and can be adjusted based on personal preferences and dietary requirements.
This sample meal plan aims to provide variety while emphasizing whole foods and healthy fats typical of the Mediterranean diet. Adjust portion sizes and selections according to individual preferences and dietary needs.
In addition to the Mediterranean diet, some seniors can safely practice intermittent fasting. Learn the potential benefits of this diet in our previous article – 16-8 Intermittent Fasting For Seniors.
A 70-year-old loses weight by maintaining a calorie deficit (26), just like any other adult trying to lose weight.
Older adults generally have lower calorie needs but similar or even increased nutrient needs compared to younger adults. This is often due to changes in metabolism and physical activity levels.
Furthermore, as people age, their metabolism slows, and their sense of taste can change, affecting their appetite and food choices (1).
These factors, coupled with less mobility, can make weight loss more difficult for older adults. However, it’s still possible with some adjustments.
A registered dietitian can help create a personalized meal plan that meets individual nutrition needs and takes into account any dietary restrictions or health concerns.
You may not be as active as you were in your younger years, but regular physical activity is still important for maintaining a healthy weight and overall health (2).
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as walking, swimming, or strength training.
Read more: Top 10 Balance Exercises for Seniors at Home
Older adults have increased nutrient needs compared to younger adults. Choosing nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats can help meet these needs while also keeping calorie intake in check.
Avoid restricting certain food groups or drastically cutting calories, as this can lead to nutrient deficiencies and negatively impact overall health.
Getting enough sleep, managing stress, not smoking and infrequent alcohol consumption can also play a role in weight loss for older adults (27). These lifestyle habits can positively impact hormone levels, metabolism, and appetite control.
Find out more about Losing Weight After 70 in our previous blog.
Increasing stamina after 70 involves a combination of regular physical activity, balanced nutrition, and adequate rest. Engaging in activities like walking, swimming, or light strength training can enhance cardiovascular health and endurance. Talk to your healthcare provider about what activities are safe for you to do. Nutrition also plays a crucial role: consuming a diet rich in whole grains, lean proteins, fruits, and vegetables ensures that the body gets essential nutrients. Hydrating and getting sufficient sleep are also important to maintain energy levels and promote recovery (2). Check out our guide – How To Lose Weight Over 55 years Old and learn about healthy meal planning and exercising for seniors. Yes, bananas are an excellent fruit choice for the elderly. They are rich in potassium, which helps maintain healthy blood pressure levels and supports heart health (23). Bananas also provide quick energy and are easy to digest, making them a convenient snack option. Additionally, their fiber content aids in digestion and can help prevent constipation. To build muscle, seniors should focus on consuming high-quality proteins such as found in lean meats, fish, eggs, dairy products, legumes, and nuts. Incorporating foods rich in omega-3 fatty acids, like salmon and other fish, can also support muscle health (28). Additionally, it’s important to include plenty of fruits and vegetables in the diet, to provide vitamins and minerals that aid in muscle repair and growth. The best breakfast for seniors is one that includes a balance of protein, healthy fats, and complex carbohydrates. Options like oatmeal topped with fruit and nuts, scrambled eggs with vegetables, or yogurt with granola can offer sustained energy and help regulate blood sugar levels. Including a source of protein is particularly beneficial for maintaining muscle mass and satiety (28) throughout the morning. Eggs are good for seniors as they are an excellent source of high-quality protein and contain essential nutrients such as vitamin D, B vitamins, and choline, which support brain health (29). While eggs do contain cholesterol, recent research suggests that they can be part of a healthy diet when consumed in moderation (30). It’s important for seniors to consult with their healthcare provider to determine how eggs fit into their individual dietary needs.Frequently Asked Questions
How to Increase Stamina After 70?
Are Bananas Good for Elderly?
What Foods Build Muscle In Seniors?
What Is the Best Breakfast for Seniors?
Are Eggs Good or Bad for Seniors?
A well-balanced and personalized diet plan is crucial for maintaining health and vitality at 70 years old. By following general healthy eating guidelines and prioritizing key nutrients, older adults can support healthy living through chronic disease management, healthy weight maintenance, and overall quality of life. With proper planning and attention to individual needs, a 70-year-old can enjoy nutritious and delicious meals for many years to come.
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