You can’t eat like a teenager!

Getting older comes with plenty of changes—some we welcome, like wisdom and experience, and others that require a little more attention, like shifts in our nutritional needs. What worked in our 20s, 30s, or 40s may not be enough to keep us feeling strong and energized later in life.

In fact, according to the National Institute on Aging, older adults actually need fewer calories but more nutrients to support bone health, muscle strength, and overall well-being. So, what exactly should seniors be focusing on when it comes to nutrition? Let’s break it down.

Protein and Bone Health: The Building Blocks of Strength

One of the biggest changes in aging nutrition is the need for more protein—not less! Studies show that adults over 65 should aim for at least 1.0-1.2 grams of protein per kilogram of body weight daily to help prevent muscle loss. But here’s the challenge: many seniors eat less protein due to lower appetite, difficulty chewing, or just plain habit. Simple tweaks like adding eggs to breakfast, choosing Greek yogurt for a snack, or including beans and lentils in meals can make a big difference in maintaining muscle and mobility.

And let’s talk about bones—because they need extra support, too. The National Osteoporosis Foundation recommends that adults over 50 get 1,200 mg of calcium and 800-1,000 IU of vitamin D daily to help keep bones strong. This means loading up on dairy, leafy greens, and fortified foods. Since our bodies absorb less vitamin D from sunlight as we age, a supplement might also be a good idea to help prevent fractures and keep bones healthy.

Staying Hydrated: More Than Just Drinking Water

Did you know that as we age, our sense of thirst diminishes? That means by the time an older adult feels thirsty, they may already be dehydrated. This can lead to fatigue, confusion, dizziness, and even an increased risk of falls. The National Council on Aging recommends at least 8-10 cups of water a day—but it’s not just about drinking plain water. Hydrating foods like fruits, vegetables, and soups can also help meet daily fluid needs. Setting reminders to sip throughout the day or using a fun water bottle can make staying hydrated a little easier.

Small Changes, Big Impact

Making a few smart nutrition changes can go a long way in helping seniors feel their best. By focusing on nutrient-dense foods, getting enough protein, supporting bone health, and staying hydrated, older adults can maintain energy, mobility, and independence. And for caregivers and family members, small adjustments—like preparing protein-rich meals or offering a glass of water regularly—can make a big difference.

As we celebrate National Nutrition Month, let’s take the time to focus on senior nutrition and help our loved ones stay healthy and strong. After all, good nutrition isn’t just about eating well—it’s about living well.