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Does having a cup of tea and toast for dinner sound familiar? 

Often older adults, especially if eating for one, choose toast as an easy meal option however if done regularly this risks ill health and complications, especially in older people. 

Accredited Practising Dietitian, Zoe Wilson says that often taste and appetite reduces in our senior years leading to bland meal choices. Mobility issues can also discourage or prevent seniors from preparing good quality meals so they don’t receive enough essential vitamins, minerals and fibre. Which Nutrition Australia claims can contribute to general unwellness or exacerbate some chronic illnesses in older people. 

Zoe advises to maintain your optimum health and to age well, eat three good quality meals a day, with a variety of foods, up the calcium intake and eat healthy snacks from each food group.

“Each food group provides a unique set of nutrients - vitamins, minerals, protein, fibre, carbohydrates and fats. When you stop eating a food group, you risk not getting enough of some nutrients, which can put you at risk of ill-health down the track," says Zoe.

Please see tips below for how to plan a heathy diet in your twilight years:

Eat plenty of calcium

• To prevent or manage osteoporosis – a decrease in bone density which increases the risk of fractures.
• The Australian Dietary Guidelines  recommends that women over 51 should consume four serves of dairy per day. Men aged 50–70 should consume two and a half and men over 70 should have three and a half serves of dairy per day.
• Include a tub of yogurt, glass of milk or slices of cheese for snacks and yoghurt for dessert.
• Add calcium rich canned salmon or sardines to meals.
• Have a milky coffee rather than just a splash of milk in your tea.
• If underweight eat more cheese and add dairy-based creamy sauces to meals. 

Make half your plate vegetables

• Eat plenty of vegetables in a variety of colours especially if you’re trying to lose weight or struggle with constipation. 

Eat healthy snacks

• Include snacks from the five food groups such as cheese and wholegrain crackers, yogurt, fruit and dried fruit, vegetable sticks or an egg on wholegrain toast. 

Enjoy your food

• Find healthy foods you like eating and keep the kitchen stocked with them so they’re at your fingertips when you feel like eating.
• Add herbs and spices to make meals more flavoursome.
• Enjoy eating as a social activity, with your family/friends, try your local: Men’s Shed or get involved in a local organisation, check out your local council or visit: seniors.gov.au  to find options.

Eat less salt

• Restrict high salt foods such as cured meats: ham, corned beef, bacon and luncheon meats and snack foods: potato chips, savoury pastries and sauces, such as soy sauce. 
• Choose reduced salt varieties of foods as advised by: Nutrition Australia. 

Drink more water

• As you age you may not feel thirsty as often, even when your body needs fluid. Drink 1.5 to 2 litres a day (about eight glasses), more if exercising or in warmer weather. Coffee and tea can help meet your daily fluid needs but water is always best! 
• However, limiting caffeinated drinks may help you relax, sleep better and feel calmer. Green teas are a good source of antioxidants to promote good health.

Fibre

• To alleviate and prevent constipation make sure to include foods that are high in fibre, such as wholegrain cereals, wholemeal bread, fruit including dried fruit such as prunes, dried peas, beans and lentils.
• Fibre and water work well together so make sure you consume enough fluids throughout the day too.

Find a good delivery service

• If you’re struggling to prepare healthy meals yourself good quality meal delivery options include: Tender Loving Cuisine and Meals on Wheels, also most supermarkets deliver.
• Find an organisation with carers that can help you with shopping such as: Home Care of Sydney.

For any health concerns see your GP and for specific nutritional needs ask them for a referral to an Accredited Practising Dietitian.