Adults may face challenges in eating well as they age, or have specific nutrition needs. Keep these five important nutrients in mind to support healthy aging:

Water

Make sure you get plenty of fluids each day to:

• be well hydrated;
• digest food and absorb nutrients; and,
• have good bowel health.

With age, some people may lose their sense of thirst so ensuring you drink water regularly is important. Here are some tips to get enough fluids:

• drink water with meals and snacks
• keep a jug of water on hand for easy access
• have a glass of water when you wake up
• carry a reusable water bottle when you are on the go
• drink more in hot weather and when you are active
• add fruit or herbs to hot or cold water
• ask for water when you are eating out

Some medicines might make it even more important to get enough fluid. Make sure to drink plenty of water when taking medicine.

Calcium

• Calcium is important to help prevent injury by supporting strong bones. If you have lower bone density or osteoporosis, please speak to your doctor or registered dietitian for specific nutrient requirements.
• Sources of calcium include cow’s milk, yogurt, cheese, plant-based beverages (fortified with calcium), canned fish with soft bones (salmon, sardines), tofu, almonds and some dark green vegetables including bok choy and kale.

Vitamin D

• Health Canada recommends adults age 50+ take a daily vitamin D supplement of 10 μg (400 IU). Talk to your doctor, registered dietitian or pharmacist before taking any supplements since they may interfere with some medications.
• Food sources of vitamin D are also important. Vitamin D is found in cow’s milk, plant-based beverages (fortified with vitamin D), egg yolks, fatty fish such as salmon and rainbow trout, and margarine (fortified).

Vitamin B12

• Vitamin B12 helps support your nervous system, helps make red blood cells and prevents a type of anemia.
• Older adults need to eat foods containing B12 including meat, fish, poultry, eggs and milk products.

Fibre

• Fibre is found in foods such as vegetables, fruits, whole grain breads and cereals, nuts, seeds and legumes (dried peas, beans, soy and lentils).
• Eating these foods, along with getting enough fluids and activity, can help you maintain normal bowel habits. High-fibre foods can also help lower blood cholesterol levels, control blood sugar levels, and help prevent high blood pressure.

If you are experiencing a loss of appetite, try the following tips:

• Increase the flavour of food by adding herbs and spices. Check out this list of spices and how to use them.
• Try eating smaller amounts of food more often. For example, eat 4-5 small meals instead of 2-3 big meals a day.
• Speak to your doctor if any of your medications are causing a reduced appetite.
• If you are feeling lonely, try eating with others. Eat with family and friends (in-person or virtually!) or take part in community meals.
• Plan meals in advance so you have foods ready to go.
• Try being more active, such as taking a walk, before mealtime to help stimulate appetite.
• Making larger meals and freezing portions for times when you don’t feel like cooking.