Food, Strength and Longevity: A Dietitian’s Guide to Healthy Ageing
Ageing is a privilege, but it doesn’t have to mean weakness, frailty or giving up the foods you love. What we eat can make a powerful difference to how we age- how strong we feel, how sharp our thinking is, how well we heal, and how confidently we stay active and independent. Good nutrition is about nourishing the body so it can keep doing the things that matter- moving, thinking, laughing, connecting, living. It certainly isn’t about strict diets or cutting out food groups.
Why Nutrition Matters More As We Get Older
As we age, our bodies naturally change. You might notice:
A drop in appetite or hunger cues
Changes in taste, smell or chewing ability
Losing muscle or strength more easily
Fatigue, slower healing, dry skin, constipation
Becoming full quickly or “not feeling like eating”
At the same time, our nutrition needs increase in certain areas, particularly protein, fibre, calcium, vitamin D, B12, and fluids. This means older adults often need more nutrition from less food — which is why what we eat becomes even more important.
The Three Nutrition Priorities for Healthy Ageing
1. Protein: Stay Strong
Protein helps protect our muscles, bones, immune system and ability to recover from illness or falls. As we age, we need more protein, not less. Aim to include protein at every meal and snack. Easy protein ideas:
Eggs, Greek yoghurt, cheese, milk
Chicken, fish, tuna, mince, lean red meat
Baked beans, lentils, chickpeas, tofu
Custard, smoothies, Sustagen / high-protein milks when appetite is low
2. Fibre: For Gut Health, Blood Sugar and Heart Health
Fibre keeps bowels regular, supports a healthy microbiome, helps control cholesterol and blood sugar, and can even protect the brain. Simple fibre boosters:
Wholegrain or seeded bread instead of white
Porridge, Weet-Bix, high-fibre cereals
Fruit with skin, vegetables, lentils, chickpeas, nuts and seeds
Swap mashed potato for sweet potato or pumpkin occasionally
3. Fluids: Hydration is essential
Thirst often reduces with age, and dehydration can lead to confusion, constipation, low blood pressure, headaches and urinary infections. Aim for 6–8 cups of fluid per day from:
Water, tea, coffee, milk, soups, smoothies
Jelly, yoghurt, custard and fruit also help with hydration
If plain water isn’t appealing, try flavouring it with fruit or cordial.
Key Vitamins and Minerals to Watch
✔ Calcium & Vitamin D – for bones and fall prevention
Helps maintain bone strength and reduces fracture risk
Found in: milk, yoghurt, cheese, sardines with bones, fortified plant milks, and safe sunlight exposure for Vitamin D
✔ Vitamin B12 – for brain, nerves and energy
Supports memory, mood and nerve function
Found in: meat, eggs, dairy, fish and fortified cereals
Note: absorption decreases with age — some people may need supplements via GP
✔ Iron – for energy and preventing fatigue
Essential for red blood cells and oxygen transport
Found in: red meat, chicken, eggs, spinach, beans, lentils and iron-fortified cereals
✔ Omega-3 Fatty Acids – for heart and brain health
Helps reduce inflammation and supports cognitive function
Found in: oily fish (salmon, tuna, sardines), walnuts, chia seeds, flaxseeds and omega-3 enriched eggs
Eating for strength and good nutrition doesn’t have to be hard. An example day could look like:
Breakfast: Scrambled eggs on wholegrain toast with tomato + cup of tea
Snack: Greek yoghurt with berries or banana
Lunch: Tuna and salad sandwich + fruit
Snack: Cheese and crackers, or milk-based smoothie
Dinner: Roast chicken, vegetables and sweet potato
Dessert: Custard, stewed fruit or creamy rice pudding
Soft foods, finger foods or small frequent meals can be swapped in if appetite is low, swallowing is difficult, or dentures are an issue.
Food is More Than Nutrition
Sure, nutrition is key, but meals are about routine, memory, comfort, family and culture. Eating with others often helps people eat better, more regularly and with more joy. Food should help you feel strong, steady, connected and confident in your body. If eating has become difficult due to low appetite, weight loss, illness, dementia, swallowing issues or fatigue this is where a dietitian can help. I work with older adults, families, carers and aged care providers to make food simple, nourishing and enjoyable again- at home, in aged care or through NDIS and home care support. Please reach out if you or a family member need support.