Older adults (65 years and over)

Energy requirements decrease in older adults. However, the rest of their requirements remain much the same as they did during adulthood.


Older adults

Total fat intake should be monitored in order to reduce the risk of obesity.

Omega 3 and Omega 6 should be increased in order to reduce the risk of cardiovascular disease (CVD).

Saturated fat should be avoided, as this increases the risk of CHD.


Starchy (complex) carbohydrates of the wholegrain variety should be consumed. These will provide energy and fibre.


This provision of fibre is important. The recommended daily amount is 30g. It promotes a healthy gut, prevents constipation (common in this age group) and reduces the risk of bowel related disorders such as cancer.


Protein is required for the repair and maintenance of body cells and tissues.

Vitamin C

Vitamin C is required for a strong and healthy immune system. It is also needed to help absorb iron – which is particulary important as this age group is less effective at iron absorption.


Iron is still required to prevent iron deficiency anaemia, however an older woman's needs will decrease as she is no longer menstruating.