Healthy eating in your 70s and beyond

As we get older, it’s important to maintain a well-balanced diet to stay energised, avoid nutrient deficiencies, maintain strong immunity and prevent disease.

But, at the same time, our lifestyles and eating patterns can change as we age. We tend to be more sedentary, have a reduced appetite, and illness and mobility issues can make shopping and food preparation difficult.

And while older people require less energy, they actually have increased dietary requirements for a range of nutrients. This mismatch between food intake and nutritional requirements can potentially result in deficiencies and accelerate ageing and disease risk.

The most recent Australian Health Survey reported that men over the age of 70 were less likely than younger men to meet their requirements for protein, riboflavin, vitamin B6, calcium, selenium and zinc. Women over 70 were less likely than their younger counterparts to hit their protein, riboflavin and vitamin B6 targets, which can affect energy levels, immunity, cell function and repair, and overall health.

What nutrients do we need to increase once we hit 70?

1. Protein

Compared with younger people, men and women aged 70 and over require 25% more protein to help preserve muscle and strength, support bone health and help the body deal with illness. If your protein intake is inadequate, you’re less likely to be able to perform everyday tasks as you age.