The following guide has been written by student dietitians Lil Potter and Sophia Zhang and is intended for the general senior population. It does not account for individual nutrition needs or health conditions. While this guide has been prepared with care to provide accurate and relevant information, its interpretation and application should be considered in the context of individual circumstances.

Holdsworth (2)

Malnutrition, also known as undernutrition, occurs when there is inadequate intake of nutrients. This leads to a loss of fat and muscle mass, decreased physical and mental function.  Malnutrition is particularly common among older adults aged 65 and over, serving as a key factor in reduced quality of life and increased mortality rates.

As we age, physiological changes such as reduced appetite, early satiety, and taste changes can make eating less enjoyable. Additionally, social, psychological, physical, and economic factors can contribute to poor nutritional status in older adults, including:

  • Lack of motivation to cook or eat
  • Cognitive decline affecting meal planning and preparation
  • Social isolation
  • Physical limitations affecting the ability to shop, cook, or eat
  • Low income or poor access to grocery stores and fresh foods

These factors can result in unintended weight loss, which is a critical marker of malnutrition and increases the risk of conditions such as osteoporosis and sarcopenia, age-related muscle loss. Recognising and addressing significant weight loss is essential in managing malnutrition and preventing further health complications. 

To prevent further weight or muscle loss or to assist with weight gain, it is important to focus on a diet that is high in energy and protein. 

High energy foods

These help increase calorie intake without increasing meal volume, which is particularly helpful for those with small appetites.
 
Fats:
  • Spread butter, margarine, or nut butters on toast, sandwiches, or cakes
  • Mix nut butters into porridge or smoothies (e.g., peanut butter banana smoothie, apple almond 
  • butter porridge)
  • Add avocado to toast or sandwiches

Dairy & sweet additions:

 
  • Stir cream or honey into sauces, porridge, or desserts
  • Top desserts with ice cream, yoghurt, or custard
  • Use fortified milk (milk mixed with skim milk powder) in cereal, porridge, soups, coffee, tea
  • Add cheese or cream to savoury meals like scrambled eggs, mashed potatoes, and pasta
Cooking with oil:
 
Use extra virgin olive oil in cooking or drizzle over meals such as salads for extra energy and flavour
 
 High protein foods
Protein is essential for maintaining muscle mass and strength. Good protein sources include:
  • Meat and poultry: Beef, lamb, chicken, turkey
  • Seafood: Salmon, tuna, fish fillets
  • Protein alternatives: eggs, tofu, beans and legumes such as chickpeas, lentils, broad beans and 
  • nuts, such as peanuts, almonds, cashews and walnuts.
  • Dairy: Full-cream milk, cheese (ricotta, parmesan, cottage), yoghurt (high protein varieties like 
  • YoPro Perform, which contains 20g of protein per serve)

Sample meal plan

A selection of five meal dishes, highlighting a range of options.

Instead of three large meals, aim for several smaller meals per day with energy dense snacks in between. For mid-meal snack ideas, see “High Energy and High Protein Supermarket Snacks for Seniors”. To maximise energy intake and prevent early satiety, eat protein and dessert first before vegetables. 

Choose nutritious drinks

Rather than drinking only water, tea, or coffee, consider nutrient dense alternatives:

  • Milk-based drinks – Plain or flavoured milk, fortified milk with skim powder, Up&Go and smoothies
  • Supplements – If recommended by a medical professional, nutritional supplements like Ensure 
  • can provide additional energy and protein
  • If drinking tea or coffee, add milk to increase nutrient intake
For more information or personalised advice, please consult a medical professional or a dietitian.