A healthy diet for seniors differs slightly from a healthy diet earlier in life. As adults grow older, metabolism slows and fewer calories are needed. At the same time, however, seniors need more of certain nutrients. It’s important to choose foods that deliver the optimal ratio of energy and nutritional value.1
Adjust for aging and changing nutritional needs
There are several ways in which nutritional needs and habits change in older adulthood.
Energy (in the form of calories) needs may decrease for a variety of reasons. Muscle or joint issues can lead to lowered mobility, meaning fewer calories are burned each day due to physical activity. Lowered mobility can also lead to a loss of muscle mass, which slows down metabolism. Appetite may decrease as well. The senses of smell and taste may diminish, with age, making food less appealing.2
Some diets for seniors are prescribed by a doctor in response to a diagnosis of, for example, diabetes, high blood pressure or high cholesterol, changing familiar eating patterns. In some cases, medications can affect appetite, or interact with certain foods and nutritional supplements.3
Declines in oral health and immune health can affect the body’s ability to chew and process certain foods, and some food sensitivities increase as people age, including sensitivities to foods such as onions, peppers, dairy products and spicy foods. The loss of a spouse or other family members may affect eating patterns as well.4
The best diet for seniors is well-balanced
Eat foods that are rich in fiber, vitamins, minerals and other nutrients. Limit foods that are high in processed sugars, saturated and trans fats and salt.5
The U.S. Department of Agriculture (USDA) offers a tool called My Plate to help visualize a well-balanced plate of food.6 Imagine a plate divided into quarters, and cover most of half the plate (2 quarters) with cooked or raw, high-fiber, colorful and dark green vegetables, leaving enough space on that half to include a healthy serving of fruit.
Fill a scant quarter of the plate with lean protein. A good way to envision a healthy serving is to imagine the width and height of a deck of cards. Consider serving fish as the protein twice a week.7
The last, slightly larger quarter-plate is for whole grains. Examples include brown rice, whole-grain bread, oatmeal and quinoa8
For seniors, it’s a good idea to include calcium as well. Serve the meal with low-fat milk, yogurt with no sugar added, cheese or another dairy product. If dairy is problematic, high-calcium vegetables like kale and broccoli are a good substitute.9
Use recommended servings
The American Heart Association (AHA) recommends daily/weekly servings for adults of each food group, based on eating a total of 2,000 calories per day.10 This aligns with the daily calorie recommendation for active seniors. Seniors who are less active can reduce accordingly.
The AHA recommends 2.5 servings of vegetables per day, with a serving being 2 cups of raw leafy salad greens, or 1 cup of cut-up vegetables. For fruits, 1 medium-sized whole fruit, or 1 cup of cut-up fruit is equivalent to a serving, and adults should have 2 servings per day.11
The AHA also recommends 6 servings of grains per day, with 1 serving equaling 1 slice of bread, 1 cup of cereal flakes or 1 ounce of uncooked pasta or rice. A serving of dairy is equivalent to 1 cup of milk or yogurt, or 1 ounce of cheese, and adults should have 3 servings of dairy each day.12
Adults should eat 5.5 ounces of protein each day, from plant sources (legumes and nuts), fish and seafood, lean meats and skinless poultry. An ounce of protein is about ¼ cup of cooked beans, peas or lentils, 1 egg or 2 egg whites. Liquid plant oils (canola, corn, olive, soybean, safflower) should be consumed in the amount of 3 tablespoons per day.13
Consider supplements
Seniors may consider speaking with a doctor about vitamin and mineral supplements, such as calcium, vitamin D, magnesium or vitamin B-12. These vitamins, specifically, are not consumed enough and/or are poorly absorbed by older Americans.14
Stay hydrated
Aim for 8 8-ounce glasses of water daily.15
Drink small amounts of fluids consistently throughout the day.16 Tea, coffee and water are best, although fluids may also come from juice, soup and water-rich fruits and vegetables. Minimize fluids that contain sugar or salt, unless suggested by a doctor.17
As important as it is to eat a healthy diet—choosing nutrient-rich, lower-calorie foods—older adults may allow exceptions for special occasions. By following their doctor’s advice and maintaining a well-balanced diet, seniors may experience more energy, health and well-being.
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1“Healthy Eating Tips for Seniors,” National Council on Aging, last accessed July 29, 2022,
2“Healthy Eating for Seniors,” Healthline, last accessed July 29, 2022,
3“Healthy Eating for Seniors.”
4“Healthy Eating for Seniors.”
5“Healthy Eating for Seniors.”
6“MyPlate,” USDA, last accessed July 29, 2022,
7“MyPlate.”
8“MyPlate.”
9“Healthy Eating for Seniors.”
10“Suggested Servings from Each Food Group,” American Heart Association, last accessed July 29, 2022,
11“Suggested Servings from Each Food Group.”
12“Suggested Servings from Each Food Group.”
13“Suggested Servings from Each Food Group.”
14“Healthy Eating for Seniors.”
15“Healthy Eating for Seniors.”
16“Healthy Eating Tips for Seniors.” National Council on Aging.
17“Healthy Eating for Seniors.”
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