With age, the body changes, which can influence eating habits. The onset and intensity of changes vary depending on a number of factors, such as age, physical condition and health.
As they age, some people may:
not feel as hungry or thirsty;
have a decreased sense of taste and smell;
lose muscle mass;
have slower digestion;
absorb some nutrients less effectively;
have difficulty chewing some foods.
Lifestyle can also change with age. You may eat alone more often, have less energy to cook or have difficulty doing the grocery shopping. These situations can make eating more complex on a daily basis.
An appropriate and tasty diet that pays particular attention to certain key nutrients helps maintain vitality, well‑being and the pleasure of eating at every stage of life.
Resources and services can also provide support for preparing or accessing nutritious meals on a daily basis.
Healthy eating habits
Add a variety of nutritious foods to your meals and snacks and adopt healthy eating habits as proposed by Canada’s food guide. Every day, choose a variety of vegetables, fruits, whole grain foods and protein sources you enjoy.
Protein helps maintain muscle mass and supports recovery after illness or injury. With age, protein needs increase, but appetite decreases. It may become more difficult to get enough protein.
Make sure you have protein often and every day.
The main sources of protein include:
animal‑based foods:
meat,
poultry,
fish,
eggs,
dairy products, etc.;
plant‑based foods:
legumes (beans, lentils, etc.),
nuts,
seeds,
soy products (tofu, tempeh, soy milk, etc.).
Calcium
Calcium is important for healthy bones, teeth and muscles. As we age, calcium needs increase.
Have several sources of calcium each day, such as:
dairy products;
unsweetened fortified plant‑based beverages;
tofu and edamame;
white beans and chickpeas;
fish and seafood;
dark green vegetables.
Vitamin D
Among other things, vitamin D helps your body absorb and use calcium. It helps keep bones, teeth and muscles healthy.
Health Canada recommends that adults who are 51 years of age or older take a supplement of 400 IU (10 micrograms) of vitamin D every day in addition to foods that contain vitamin D. Dietary sources of vitamin D include:
fatty fish such as salmon;
milk;
unsweetened fortified plant‑based beverages;
eggs.
Fibre
Fibre helps prevent constipation. Fibre is found in fruits and vegetables, whole grains and legumes.
Increase fibre intake gradually. Drink plenty of fluids to avoid discomfort and maximize the benefits.
Water
With age, the feeling of thirst decreases. To prevent dehydration, drink regularly without waiting until you feel thirsty. Water is the best drink to stay hydrated.
Go to the page Water, the drink of choice to stay hydrated to find out more. These recommendations will allow you to meet your body’s needs, give you energy and help you stay healthy.
Help and resources
Help and support resource
Info‑Santé 811 is a telephone consultation service offered 24 hours a day, 365 days a year, throughout Québec.
Care and services resources
Some services are offered at home. For information about the help and services available regarding your diet, contact any of the following resources: