Dietary guidelines for older adults

March is National Nutrition Month. During this month, ALTSA is highlighting new dietary guidelines for older adults.

New Dietary Guidelines for Americans are published every five years, and the most recent updates came in 2020. For the first time, the DGA provided guidance on healthy dietary patterns for every life stage, including for older adults ages 60 and above.

Every adult, no matter their age, should follow a few key guidelines when choosing what they eat:

• Follow a healthy dietary pattern at every life stage.
• Customize and enjoy nutrient dense food and beverage choices to reflect personal preferences, cultural traditions and budgetary considerations.
• Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
• Limit foods and beverages higher in added sugars, saturated fats, and sodium and limit alcoholic beverages.

Older adults also need to focus on a few key nutrients and reminders.

• Protein is important in preventing the loss of lean muscle mass that occurs naturally with age. You can get protein through lean meats, nonfat and low-fat dairy, soy products, nuts and eggs.
• Pay attention to your Vitamin B12 intake. Older adults’ ability to absorb Vitamin B12 can decrease with age and the use of certain medications. You can find B12 in meat, eggs, dairy products, and fortified breakfast cereals, as well as over-the-counter supplements.
• Stay hydrated by drinking plenty of water and nutrient-dense beverages.

If you or a loved one is an older adult, you can support healthy eating by sharing meals with friends or family, identifying acceptable and enjoyable food textures, and practicing safe food handling to decrease the risk of foodborne illness.

To learn more about healthy eating at all ages, review the Dietary Guidelines for Americans, 2020–2025.