Making good food choices as you age

We’ve been eating from the moment we entered the world, and it’s about far more than simply keeping our bodies fuelled. Food brings pleasure, comfort and connection, and often goes hand in hand with the activities we enjoy.

What’s a movie without popcorn? A wine and cheese evening without the cheese, crackers and tasty little nibbles?

By the time we reach retirement, most of us have had plenty of practice at eating, so advice about what to put on our plates can feel a little like preaching to the converted. However, as our bodies change, so do our nutritional needs.

You may have a smaller appetite than you did when you were younger, which makes it even more important to choose foods that provide plenty of nutritional value. The good news is that healthy eating doesn’t need to be complicated, expensive or completely devoid of treats.

What does balanced eating look like?

Many of us grew up with the healthy food pyramid. These days, the Heart Foundation’s Healthy Heart Visual Food Guide offers a more flexible way to think about food.

It recommends building your diet around vegetables and fruit, whole grains, legumes, nuts and seeds, with fish, seafood, eggs, poultry, lean meat and dairy included according to your needs. Foods that are highly processed or high in salt, sugar and saturated fat are best enjoyed less often.

You don’t need to overhaul your entire pantry overnight. Small swaps can make a difference: choose wholegrain bread instead of white, add beans or lentils to a casserole, replace some red-meat meals with fish or plant proteins, and add an extra vegetable to dinner.

Make vegetables and fruit count

The Ministry of Health’s Eating for Healthy Older People guide recommends at least seven servings of vegetables and fruit each day: five servings of vegetables and two of fruit.

Fresh produce is wonderful, particularly when it is ripe and in season, but frozen and canned options are healthy choices too. They’re often less expensive, last longer and save preparation time. Look for canned products with little or no added salt or sugar.

Cooking doesn’t need to be complicated. Vegetables can be steamed or microwaved until just tender, tossed into soups and casseroles, or served raw with lunch. Even adding tomato or grated carrot to a sandwich helps.

Don’t forget protein and calcium

Protein helps the body maintain and repair muscle, which becomes increasingly important as we age. Useful sources include beans, lentils, nuts, seeds, fish, seafood, eggs, chicken and lean red meat.

Oily fish such as salmon, sardines, tuna and mackerel also provides omega-3 fats. Canned fish can be an affordable and convenient option – and there’s no peeling, chopping or heroic display of culinary skill required.

Milk, yoghurt and cheese provide protein and calcium, which support healthy bones and muscles. Calcium-fortified soy milk is another option. Reduced-fat dairy products may suit people who are trying to lose weight, while full-fat varieties can provide extra energy for those who are underweight or struggling with a small appetite.

Individual needs vary, particularly if you have a health condition or are losing weight unexpectedly, so talk with your GP or a dietitian if you’re unsure what is right for you.

When your appetite isn’t what it used to be

A smaller appetite can make three large meals seem unappealing. Instead, try eating smaller amounts more frequently and keep easy, nutritious options on hand.

Toast with eggs, peanut butter, avocado, baked beans or canned fish makes a simple meal. Yoghurt, soup, cheese and crackers, fruit, milk drinks and a small handful of unsalted nuts are useful snacks.

If cooking for one has taken the joy out of mealtimes, consider preparing extra portions to freeze, sharing meals with friends or trying a meal-delivery service. Sometimes food tastes better simply because you have someone to enjoy it with.

Ongoing weight loss, difficulty chewing or swallowing, or a sudden loss of appetite should be discussed with a health professional.

Remember to drink

Older people may not always feel thirsty, even when their bodies need more fluid. HealthEd recommends drinking at least eight cups of liquid each day, with more needed during hot weather or physical activity.

Water is the obvious choice, but milk, soup, tea and coffee also contribute to your fluid intake. Keeping a jug of water in the fridge or filling a drink bottle in the morning can make it easier to keep track.

If getting up during the night is a problem, try drinking more earlier in the day. If medications, continence concerns or a health condition are affecting how much you drink, speak to your GP or pharmacist before deliberately cutting back.

Look to the stars

The Health Star Rating can help when you’re comparing packaged foods at the supermarket. Ratings range from half a star to five stars, with more stars indicating the healthier option.

The important thing is to compare similar products – one yoghurt with another yoghurt, for example, rather than yoghurt with potato chips. The rating is a helpful shopping tool, but it doesn’t replace a varied and balanced diet.

What about food in aged care?

If you’re considering a retirement village or aged-care facility, it’s worth asking how its menus support residents’ nutritional needs.

Some providers employ their own food-services teams, while others work with specialist meal companies, dietitians or nutritionists. Many offer vegetarian, vegan, gluten-free, allergy-aware and texture-modified meals, along with alternatives for residents who dislike the main dish.

Useful questions to ask include:

• Who plans and reviews the menus?
• How often does the menu change?
• Can special dietary, medical and cultural requirements be accommodated?
• Are residents given a choice of meals?
• How does the facility gather and respond to resident feedback?
• What happens when someone has a small appetite or begins losing weight?
• Can you see a sample menu or stay for a meal before making a decision?

Food may seem like a small detail when compared with accommodation, healthcare and cost, but meals are part of every day. Choice, familiar flavours and an enjoyable dining environment can make an enormous difference to a person’s comfort and quality of life.

Keep some pleasure on the plate

Healthy eating isn’t about making every mouthful perfect or banning the foods you enjoy. It’s about creating an overall pattern that gives your body what it needs while keeping food affordable, manageable and pleasurable.

Choose plenty of nourishing everyday foods, make adjustments as your needs change and continue enjoying the social side of eating. The popcorn can stay – it just shouldn’t have to do all the nutritional heavy lifting.

This article was first published in New Zealand’s Best Magazine 2023 edition.