Eating Well as You Age: What Your Body Needs Most

N B
May 21
2 min read

As we get older, our nutritional needs change. Our bodies may need fewer calories, but they still require just as many — if not more — nutrients to stay strong, energized, and healthy. That’s why making smart food choices is one of the most important steps in aging well.

Why Nutrition Matters More with Age

Eating a balanced diet can help reduce the risk of chronic conditions such as heart disease, type 2 diabetes, osteoporosis, and certain cancers. Good nutrition also supports:

A stronger immune system
Better energy and focus
Healthy skin, muscles, and bones
Improved digestion and regularity

Simply put, what you eat has a direct impact on how you feel and function each day.

What Should a Healthy Plate Look Like?

A nutritious meal doesn’t need to be complicated. The National Institute on Aging suggests using the “MyPlate” model as a guide. Here’s how to build a well-balanced plate:

Half your plate should be fruits and vegetables (think colorful and varied)
One quarter should be whole grains like brown rice, oatmeal, or whole grain bread
One quarter should be lean protein such as chicken, fish, beans, or tofu
Add low-fat dairy like milk, yogurt, or cheese to support bone health

Also, drink plenty of water throughout the day — staying hydrated becomes even more important as you age.

Nutrients That Deserve Extra Attention

As you age, your body may have a harder time absorbing certain nutrients. Focus on getting enough:

Calcium and Vitamin D to protect your bones
Vitamin B12 for nerve function and energy
Fiber to aid digestion and heart health
Potassium to help control blood pressure

If you're unsure you're getting enough of these from your food, speak with your healthcare provider before turning to supplements.

Tips for Smart Eating Habits

Read nutrition labels – Pay attention to serving sizes and ingredients
Limit added sugars, salt, and saturated fats
Cook more at home – You’ll have better control over what’s in your meals
Eat with others – Sharing meals can improve appetite and mood

Final Thought

Healthy eating is about balance, not perfection. Making a few thoughtful changes can lead to big results over time. Whether you’re aging on your own or helping a loved one plan meals, choosing nutritious foods is a powerful way to support long-term health and independence.

Source: National Institute on Aging