As we age, the importance of good nutrition only grows. However, eating well can become a real challenge when budgets are tight or appetites shrink. The good news is that eating well doesn’t require expensive supplements or complicated meal plans. It requires a few basics done consistently.

Why nutrition needs shift as we age

Several things change as we get older, affecting how we eat and what we need.

  • Appetite decreases. This is partly hormonal and partly related to reduced physical activity. The risk is that we eat less without realising our nutrient needs haven’t dropped at the same rate.
  • We need more protein. Muscle loss accelerates with age, and protein is the primary dietary tool for slowing it. Eat for Health recommends two to three serves of lean meat, fish, eggs, legumes or dairy alternatives daily for older adults.
  • Calcium and vitamin D become critical. Bone density decreases with age. Dairy products, leafy greens, and fortified foods support bone health, alongside safe sun exposure for vitamin D. Speak with your GP about whether a supplement is appropriate.
  • Hydration needs more attention. The sensation of thirst decreased with age, but fluid needs remain the same. Mild dehydration contributes to confusion, dizziness and constipation. Aim for six to eight glasses of water or other fluids daily.
 

Five practical tips for eating well on a budget

  1. Build meals around eggs and legumes. Eggs are one of the most nutritious and affordable foods available. Lentils, chickpeas and canned beans are high in protein and fibre and cost very little per serve.
  2. Buy seasonal produce. Seasonal fruit and vegetables are significantly cheaper and more nutritious than out-of-season imports.
  3. Cook once, eat twice. Preparing larger portions and refrigerating or freezing the rest reduces effort and waste. A pot of vegetable soup, a lentil stew, or a baked fish dish can cover two to three meals.
  4. Don’t skip breakfast. Older adults who skip meals are at higher risk of nutrient deficiencies and unintended weight loss. A breakfast of eggs, yoghurt or oats with fruit is nutritious and low-cost.
  5. Ask about food assistance. If buying or preparing food has become difficult, you may be eligible for support. Holdsworth’s Home Cuisine program delivers meals directly to your door – available through CHSP or Support at Home funding for eligible clients.
 

When eating becomes a problem

Loss of appetite, unexplained weight loss or difficulty chewing or swallowing are worth discussing with your GP. A referral to a dietitian may be appropriate, and this can be arranged through your aged care funding if you have one.

 

We’re here to help

Holdsworth holds free monthly information sessions for older adults and their families. If meal delivery or nutrition support is something you’d like to explore, get in touch or call us on 02 9327 2361.