In this article

Older adults in the UK

Nutrition for generally fit and healthy older adults

Foods to choose

Zinc

Zinc is needed for a healthy immune system and to support the healing of wounds including pressure ulcers. Rich sources include meat, pulses, wholemeal bread and shellfish.

Calcium and vitamin D

Adequate intake of calcium and vitamin D may help to slow the rate of calcium loss from bones, which starts at the age of 30 and accelerates considerably in later years. Calcium-rich foods (milk and dairy foods) should be eaten every day.

Vitamin D comes mostly from exposing skin to sunlight, although some foods such as oily fish and fortified spreads and breakfast cereals contain vitamin D. As you get older it's advisable to take a vitamin D supplement, as your body isn't able to get enough from the diet and British weather alone.

Vitamin C

Older people may have low vitamin C intakes if not consuming enough fruit and vegetables. This may be because crisp fruit and vegetables are often avoided if their teeth are in poor condition or if they have badly fitting dentures.

Regular check-ups with the dentist can help to ensure that teeth remain healthy, enabling older people to continue to enjoy a variety of foods that will help maintain overall health.

To meet your nutritional needs, aim to eat a varied diet including regular meals and snacks, and drink enough fluid.

Sometimes older people can no longer eat as much food at a single sitting, so include more nutritious snacks in between meals to boost nutrient intake.

Ideas for quick and nourishing snacks:

• Sandwiches filled with cooked meat, bacon, tinned fish, cheese or peanut butter. Use different breads for variety and add pickles, relish and sauces.
• Toast with pilchards, sardines, beans, cheese, ravioli, tinned spaghetti or well-cooked eggs.
• Crackers or digestive biscuits topped with cheese, toasted crumpets, teacakes, yoghurt, fruit, malt loaf, fruit cake, breakfast cereals or soup.

If it's difficult to get to the shops, keep some basic foods in your store cupboard:

• Milk: long-life, evaporated or dried milk, and canned milky puddings
• Meat and fish: cans of corned beef, stewed meat, ham, sardines, salmon and tuna
• Fruit and vegetables: a variety of canned or frozen fruits and vegetables, beans, pulses, long-life fruit juice, instant mashed potato
• Drinks: cocoa, malted milk and meal-replacement drinks
• Cereals: breakfast cereals, crackers, crispbread, oatcakes, rice, pasta and biscuits
• Other: soups, stock cubes, gravy, honey, jam, pickles and sauces
• Freezer ideas: frozen meals, bread or rolls, ice cream, fish and meat dishes

This article was written by the MRC Human Nutrition Research and published in August 2008.