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Medical News Today
4 days ago
- Health
- Medical News Today
Food and nutrition for older adults
Medically reviewed by Shilpa Amin, M.D., CAQ, FAAFP, Family Medicine , Women's Health , Geriatrics , Integrative Medicine , Clinical Research , Jurisprudence , — Written by Mandy French on June 6, 2025 Nutrition needs Foods to eat Meal planning Sample menus Summary Food and nutritional needs can change as a person ages. Certain foods and vitamins are even more important for older adults. As a person ages, their nutritional needs and caloric intake requirements change. To meet these new needs, it is important for them to maintain a nutritious and balanced diet and reduce their portion sizes if their activity level has lowered. Eating a balanced diet and staying physically active can help support overall health as a person ages. As people age, their bodies change, and so do their nutritional needs. For example, the body naturally loses muscle mass and strength with age. This begins around their 40s and declines more rapidly in their 60s. Losing muscle can contribute to the slower rate at which the body uses calories. Bones also begin to thin as an individual ages. This, along with muscle loss, can contribute to a less active lifestyle. A person may also become less mobile and more sedentary. Certain medical conditions and medications can also make it more difficult for the body to absorb certain nutrients, such as vitamin B12. Older adults may need to consume more protein to help reduce the loss of lean muscle mass. It is also common for older adults to not drink enough fluids to stay hydrated. One cause of this is the gradual decline of the thirst sensation as they age. Therefore, older adults need to drink enough fluids to stay hydrated. Older adults typically need fewer calories than they did when they were younger. This is partly due to the loss of muscle mass, and a slower metabolism also contributes to this need. The following table shows the recommended caloric intake for people assigned male or female at birth who are ages 61 years old and older. This compares to the higher needs of adults assigned male or female at birth who are between the ages of 19 and 60 years old: Males: 2,200 to 3,000, depending on activity level 2,200 to 3,000, depending on activity level Females: 1,600 to 2,400, depending on activity level » Learn more: Foods that support aging Eating enough protein is important to help slow or prevent the natural loss of muscle that occurs with age. The Department of Agriculture (USDA) calculator can provide an exact recommendation for the amount of protein and other nutrients individuals need to consu me daily. While it can be helpful to find a personalized recommendation for protein intake, the following table shows a general daily recommendation for adults assigned male or female at birth who are 60 years old and older. » Learn more: High protein foods Eating enough fruits and vegetables is important to help prevent certain conditions and illnesses. Fruits and vegetables are also important sources of vital nutrients, such as: potassium fiber vitamin C folate vitamin A The following table shows the general daily fruit and vegetable intake recommendations for people assigned male or female at birth who are 60 years old and older. » Learn more: Fruits vs. vegetables It is important for older adults to drink plenty of water to stay hydrated, help with digestion, and assist with the absorption of nutrients. They can also choose unsweetened beverages, such as 100% fruit or vegetable juice, low fat or fat-free milk, and fortified soy beverages. Dietary guidelines recommend that older adults limit their alcohol intake. These individuals may experience the effects of alcohol more easily than they did when they were younger, which can increase their risk of falls and other injuries. » Learn more: Symptoms of dehydration One reason some people may not get the amount of nutrition they need is that it is difficult to decide what to eat. Meal planning helps take the guesswork out of eating and ensures that people eat a variety of nutritious foods throughout the day. When considering meals to plan, an individual may want to keep the following in mind: Preparation time: Some meals can be made in just a few minutes. However, if a person enjoys cooking, they may want to try meals and recipes that are a bit more challenging. When planning a meal, consider the preparation time and anything else going on at the time. Some meals can be made in just a few minutes. However, if a person enjoys cooking, they may want to try meals and recipes that are a bit more challenging. When planning a meal, consider the preparation time and anything else going on at the time. Calories: Consuming the right amount of calories can help overall health and help a person maintain a moderate weight. Consider the amount of calories in the foods to be sure to get the right amount of nutrients. Always speak with a healthcare professional about any weight and fitness goals before making big changes. » Learn more: A guide to eating a balanced diet » Learn more: Healthy aging and why it is important As people age, their nutrition needs change, so it is important to ensure they eat a healthy and balanced diet. This can help reduce the risk of certain conditions, such as diabetes and heart disease. It can also help prevent the natural muscle loss that occurs with age. It is important to eat a variety of foods from each food group and remember that caloric intake requirements generally reduce with age. A person can speak with a healthcare professional about ways to get the nutrition they need. Health Insurance / Medical Insurance Medicare / Medicaid / SCHIP
CNET
02-06-2025
- Health
- CNET
12 Foods I Sadly Overlooked Until I Learned How Healthy They Are
It's easy to believe that being healthy means buying superfoods, all organic produce, expensive supplements and pricey powders. After all, these are all over social media. But that's not true. In fact, you probably have a lot of healthy, nutrient-dense foods sitting in your refrigerator and pantry right now. As long as you eat a balanced diet filled with a variety of foods like fruits, veggies, grains and proteins, you're probably getting all the vitamins and minerals your body needs. That's why I want to get rid of the idea that "healthy" means you have to buy expensive items. Instead, here are some everyday foods that are healthier than you might think. 12 foods that pack surprising health benefits Add these foods to your list the next time you go grocery shopping. Bread You probably didn't expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to the Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels. Oats Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Go for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index. Sweet potatoes This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air-fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to the Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system. Pasta You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet. fermate/Getty Images Eggs Eggs are a great source of protein, iron, selenium, phosphorus and vitamins B2, B5 and B12. They also keep you full longer, which can be good for maintaining a balanced eating schedule. Eggs have gained a bad reputation because of their high cholesterol content. A large egg contains about 186mg of cholesterol, which is a little more than half of the recommended daily intake (300mg) if you're not at risk for heart disease. If you're at risk for heart disease, one large egg almost hits the limit for recommended daily consumption (200mg). Despite the amount of cholesterol found in eggs, some studies have found that it doesn't seem to raise your body's cholesterol levels like trans fats and saturated fats do. Yogurt Yogurt is another one of those foods that's accessible, affordable and convenient. It's a great source of calcium, protein and probiotics. Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can promote various health benefits like aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it's best to choose plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School. Garlic I'm a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure. If you have digestive issues, garlic may also help you aid digestion. However, it's important to listen to your body because eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu. Green tea Fan of tea? Great! Because you're likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea also has been linked to many health benefits, like reducing cholesterol levels and supporting heart health. As if that wasn't enough, the National Cancer Institute reports that drinking green tea is also associated with reducing the risk of certain types of Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity. Bananas Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthline reports that bananas also make a great pre-workout snack because they fill you with energy and keep you feeling fuller longer. Nuts Nuts boast plentiful nutritional benefits. They have tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development. Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie-dense, a serving size is quite small -- only an ounce, or about a handful. Nuts are your best friends if you're looking for a nutritious snack. Onions Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
CNET
25-05-2025
- Health
- CNET
I Overlooked These 12 Foods Until I Learned How Healthy They Are
If you spend any time online, it's easy to think being healthy means buying every new superfood or going fully organic. But honestly? That's not true at all. A lot of the most nutrient-packed foods are probably already sitting in your kitchen. I've learned that you don't need fancy powders or pricey supplements to feel your best. If you're eating a balanced diet - think fruits, veggies, grains and a little variety - you're likely already getting what your body needs. So let's ditch the idea that health has to be complicated or expensive. Here are some everyday foods that pack a surprising nutritional punch and actually make a difference. 12 food staples that pack a lot of health benefits Add these foods to your list the next time you go grocery shopping. Bread You probably didn't expect to see this one on the list. Bread is a staple in most households and can be packed with essential nutrients like folate, iron and fiber. While white bread can spike your blood sugar levels and doesn't offer much nutritional value aside from carbohydrates (unless it's enriched white bread, which is fortified with vitamins and minerals like thiamine (B1), riboflavin (B2) and niacin (B3) to replace the nutrients lost during its processing), its whole grain counterpart has additional fiber and nutrients and can help manage blood pressure while lowering your risk of diabetes and heart disease, according to Mayo Clinic. Consuming whole grains instead of refined grains is also linked to lower cholesterol and insulin levels. Oats Oats are one of my favorite foods on this list. They're versatile, relatively easy to use and inexpensive. When we look at their nutritional offering, oats pack a punch. According to the US Department of Agriculture, oats are loaded with complex carbohydrates, fiber and essential vitamins and minerals like B1, B3, B5, B6, folate and iron. Oats are also a whole grain, and a meta-analysis found that the highest whole-grain intakes were significantly associated with a 21% reduced risk of heart disease compared to those with the lowest intake. Another meta-analysis, including studies that followed people with type 2 diabetes, found that oat intake significantly reduced blood sugar spikes after eating a meal. Opt for steel-cut or rolled oats to reap the most benefits, as instant oatmeal is more processed and has a slightly higher glycemic index. Sweet potatoes This creamy, vibrant orange (although some may vary in color like beige or purple) root vegetable is also versatile -- it can be fried, roasted, boiled, sauteed, mashed, baked or air fried. Sweet potatoes contain tons of fiber, vitamin C, potassium and beta-carotene (a natural orange pigment found in plants that the body converts into vitamin A). One large sweet potato contains 400% of the daily recommended intake for vitamin A. According to Mayo Clinic, vitamin A helps you maintain optimal vision and supports a healthy immune system. Pasta You're probably excited to see another fan favorite on this list. Pasta is made from wheat, which is a grain -- one of the basic food groups in a balanced diet. Some types of pasta are stripped of their nutrients during the refining process. However, most are fortified with folate, iron and vitamin B. If you're looking for a refined-free option, try whole grain pasta -- which has been proven to satiate you for longer -- or pasta made of vegetables. Chickpea pasta has become popular recently and is rich in fiber and protein, making it an excellent choice for those following a vegan or vegetarian diet. fermate/Getty Images Eggs Eggs are a great source of protein, iron, selenium, phosphorus and vitamins B2, B5 and B12. They also keep you full for longer, which can be good for maintaining a balanced eating schedule. Eggs have gained a bad reputation because of their high cholesterol content. A large egg contains about 186 mg of cholesterol, which is a little more than half of the recommended daily intake (300 mg) if you're not at risk for heart disease. If you are at risk for heart disease, one large egg almost hits the limit for recommended daily consumption (200 mg). Despite the amount of cholesterol found in eggs, some studies have found that it doesn't seem to raise your body's cholesterol levels like trans fats and saturated fats do. Yogurt Yogurt is another one of those foods that's accessible, affordable and convenient. It's a great source of calcium, protein and probiotics. Yogurt often starts as milk, which is then pasteurized and fermented with live bacteria. Yogurt can promote various health benefits like aiding digestion, managing irritable bowel disease and preventing osteoporosis. When shopping for yogurt, it's best to opt for plain or Greek yogurt with simple ingredients and no added sugars to get the most benefits, according to Harvard Medical School. Garlic I'm a big fan of garlic. I add it to most of the savory dishes I make at home. Besides making your food extra tasty, garlic has many health benefits. It has been linked to reduced inflammation and cholesterol levels. As reported by Providence Health and Services, garlic has also been associated with improved heart health by protecting against cell damage and lowering blood pressure. If you have digestive issues, garlic may also help you aid digestion. However, it's important to listen to your body since eating too much garlic can also cause bloating. Consuming garlic may also help lower blood sugar levels and reduce the risk of catching a cold or the flu. Green tea Fan of tea? Great! Because you're likely getting a good amount of antioxidants from it, which can help protect against free radicals (pesky atoms that can cause cell damage). Green tea is a nutrient-rich beverage low in calories and a rich source of polyphenols, which can protect against oxidative damage and reduce inflammation. Green tea has also been linked to many health benefits, like reducing cholesterol levels and supporting heart health. As if that wasn't enough, the National Cancer Institute reports that drinking green tea is also associated with reducing the risk of certain types of Berries are one of the most nutrient-dense foods to have in your home. They are rich in vitamins C and K, prebiotics, potassium, fiber and antioxidants. Berries also contain disease-fighting nutrients that may help reduce the risk of age-related conditions like type 2 diabetes and heart disease. Consuming berries is also linked to improved heart health, reduced inflammation and can boost your immunity. Bananas Bananas should be on your radar if you're looking for a highly nutritious fruit with many health benefits. They are a great source of fiber, vitamins B6 and C, and minerals such as magnesium and potassium. Healthlines reports that bananas also make a great preworkout snack since they fill you with energy and keep you feeling fuller for longer. Nuts Nuts boast plentiful nutritional benefits. They have tons of healthy fats, which can help regulate cholesterol levels and reduce inflammation related to heart disease. Nuts also contain essential minerals like magnesium, copper, iron, selenium and zinc, all of which play crucial roles in proper cell growth and development. Eating a handful of nuts daily can help boost energy and improve digestion. Because nuts are so calorie dense, a serving size is quite small -- only an ounce, or about a handful. Nuts are your best friends if you're looking for a nutritious snack. Onions Onions are not only versatile and delicious, they also offer many health benefits. They're packed with vitamins, minerals and antioxidants that help boost your overall health, like improving heart health, boosting immune function, regulating blood sugar levels, reducing inflammation and preventing certain cancers. Onions also have prebiotic fiber, which promotes healthy digestion and can even help you sleep better.
BBC News
15-05-2025
- Health
- BBC News
School meals 'help picky teens eat more healthily'
Having school dinners could help picky teenagers have a more varied and balanced diet, a new study University of Bristol-led research analysed data from 5,300 children at pre-school age and then again at 13 to build a picture of how picky eating behaviours change over findings, published in the Journal of Human Nutrition and Dietetics, suggest picky eaters at 13 were more likely than other children to avoid meat, fish and fruit in packed lunches but not in school dinners."Our results suggest that some picky eating behaviours persist while others may be modified in adolescents when they are away from direct familial influence," the study said. "It is likely that family norms have a stronger influence over packed lunch content than over school dinner choices where the child has more autonomy and may be influenced by their peers." Experts say that while most picky eaters are still getting enough to eat, having a balanced diet is important to living a healthy life and choices made at home or in education can have a big impact."Every child is different, and what works for some won't work for others," said Dr Caroline Taylor, lead researcher and associate professor in nutrition at the University of Bristol."We found that school dinners could be a good option to increase variety in the diets of picky teens, but there are plenty of other things parents can do to encourage a healthy diet."Whether that is enjoying family meals together, modelling a balanced diet yourself, or involving them in meal preparation, it all helps."It's important to encourage all children to eat enough nutrient-rich fruits and vegetables to help them grow and develop, whether that's at home or at school."
CNET
06-05-2025
- Health
- CNET
10 Foods to Cut Back On for a More Balanced, Well-Rounded Diet
Being healthy doesn't mean never indulging -- it means focusing on a balanced diet that includes vegetables, fruits, greens, whole grains, proteins, and yes, treats in moderation. Though highly processed foods are not as healthy as fresh foods, you don't need to avoid them completely or feel bad when you eat them, but you also don't want an entire diet full of them. To improve your health and balance out your diet, we compiled a list of 10 foods that can negatively affect your health when not consumed in moderation. 10 foods that can negatively affect your health While the following foods are particularly lacking in nutritive value, the point of paying attention to this list is less about cutting each item out entirely and more about realizing how little they bring to your diet. We don't recommend you avoid these foods completely as food restriction can potentially trigger disordered eating. The main takeaway here is that it's OK to eat the foods on this list as long as you're also eating nutrient-rich foods that provide you with the vitamins and minerals you need. Many of the following foods contain highly refined grains, high amounts of trans fats or other processed fats that are hard for the body to use effectively. The foods lack many of the key nutrients like dietary fiber that promotes gut health. Over time, depriving your body of the many vitamins, minerals and nutrients of whole foods like fruits, vegetables and whole grains may create deficiencies that have medical symptoms. White bread White bread is made with a kind of bread flour that is processed from wheat. The processing removes bran and germ: parts of wheat grain. Whole wheat will generally be darker and denser, due to the fact that it contains more nutrients and more fiber. These two aspects are great for your digestion and give your body the nutrition it needs. White bread has a nice light flavor but it's made of just the endosperm layer of a wheat grain, and it contains less nutritional value. Instead, opt for whole grain bread, which is loaded with essential nutrients. To learn more about how complex carbs help keep you healthy, check out why you should be eating more carbs, not less. Potato chips Many of the reasons why eating too many chips can be harmful is because they don't provide a balanced source of calories. The amount of oil and simple carbohydrates they contain makes them calorie-dense, but they aren't correspondingly full of useful nutrients like vitamins. Chips that don't contain any preservatives are a nice option for an occasional delicious indulgence, but eating nothing but chips in a meal will leave your body wishing for more vitamins, protein and fiber. French fries French fries include many of the same nutrients as chips, though there's more actual potato in a french fry. The crispiness of a french fry, however, doesn't have to be due to deep fat frying, which has a lot of oils if you eat them often. In an air fryer, a thin sheen of oil (or even zero oil) can still get you a homemade, low-salt batch of french fries made from basically only potatoes. If your diet already has enough oil in it, this could be a good way to get a crispy treat without going over your daily value. Fried chicken Chicken is a delicious lean protein, but the breading on fried chicken tends to include white flour, oil and salt. These three ingredients are fine in moderation, but opting for grilled chicken or air-fried chicken could help you to reduce unhealthy ingredients if you're already getting more than the recommended amount. Processed meats Generally, processed meats have few nutrients in them that, when consumed in excess, have been linked to negative medical outcomes. Processing meats sometimes involves adding nitrates and nitrites, which have been linked to higher cancer risk when eaten out of moderation. Also, sodium is built into processed meat at fairly substantial levels. Whenever possible, cook and eat fresh meat. Sugary cereals Like eating candy, sugary cereal often has a lot of simple carbohydrates and sugars compared to a lower protein, fiber and vitamin content. As a breakfast option, sugary cereals can also result in a blood sugar crash that makes you feel hungry soon after eating the cereal. Opting for a lower sugar cereal that has more protein and fiber included, as well as a plant-based or dairy milk can help you feel full and energetic longer. Margarine Margarine was turned to when the saturated fats in butter were seen as a negative for our health. However, margarine varies: In some countries, it has harmful trans fats that aren't easily processed by the body and in many cases it has a similar amount of processed saturated fat. Read the label or opt for a less processed oil, like olive oil, as a bread topper if you really want to cut butter from your diet. Frozen entrees All frozen entrees aren't created equal -- flash-frozen vegetables and cooked chicken, for instance, sometimes are low in preservatives and are a great way to eat if you need convenience food. However, for premade meals, check what kinds of food and other items are in your meal, especially if you're worried about preservatives or food coloring in your diet. Boxed mac and cheese While some of the prominent brands of mac and cheese have been found to be high in harmful chemicals, a big reason they're considered unhealthy is due to the high amount of simple carbohydrates and fats and low nutritional value. If you love the cheesy pasta, though, don't despair: There are a variety of versions now that are either incorporating whole grains, vegetables like cauliflower and lower levels of preservatives and fats. Baked goods Cakes, donuts and other baked goods can be delicious. But they can also be loaded with simple carbohydrates and saturated fats. Plus, they have very little fiber, protein or vitamins. If you make your own baked goods, however, it's easy to make a treat that will deliver more nutrition, be it with some whole wheat flour substituted in, an unsaturated fat substituted for butter or adding fruits or grated zucchini to increase vitamin content.
