Top 5 Foods to support Healthy Ageing

Nutrition and Diet for Support at Home: Aged Care 

By Benjamin David, Accredited Practising Dietitian APD

---

It’s a common misconception that as we age, we need significantly less food than when we were younger. Whilst some older adults may require fewer kilojoules, as we age, nutrient needs actually increase, making good nutrition more important than ever.

Key nutrients such as protein, calcium and vitamin D play a vital role in maintaining muscle strength, protecting bone health, supporting brain function and reducing the risk of unintentional weight loss. For older adults, eating well isn’t about strict rules or restrictions. It’s about enjoying foods that support strength, independence and quality of life.

Here are five key foods that can play an important role in healthy ageing, along with simple, practical ways to include them in everyday meals.

Eggs

Eggs are a high-quality, complete protein source: meaning they contain all the essential amino acids needed to maintain and repair muscle.

Maintaining muscle mass is critical for healthy ageing, as muscle loss can lead to weakness, reduced mobility and increased risk of falls. Eggs are also rich in vitamin B12, which supports nerve function and red blood cell production and choline, a micronutrient important for brain health and memory.

There has long been confusion around eggs and cholesterol. Current Australian Dietary Guidelines no longer place a strict limit on dietary cholesterol for most people. However, for those with heart disease, high LDL cholesterol or type 2 diabetes, a limit of around seven eggs per week is advised as part of a low-saturated-fat diet. For the majority of older adults, enjoying eggs regularly can be part of a healthy, balanced diet.

Simple food swaps:

• Scrambled eggs instead of toast alone for breakfast

• Add a boiled egg to salads or sandwiches

• Try an omelette with cheese and vegetables for a light meal

Dairy Foods (Milk, Yoghurt and Cheese)

Dairy foods provide a valuable combination of protein, calcium and fluids, all of which are essential for healthy ageing. Calcium plays a critical role in maintaining strong bones and reducing the risk of osteoporosis - a condition where bones become weak and more likely to fracture. Osteoporosis is common in older adults and significantly increases the risk of falls-related fractures.

Older adults have higher calcium requirements. The recommended daily calcium intake is 1,300 mg per day for men and women aged 70 years and over. This is equivalent to 4 serves of dairy per day.

Dairy foods are one of the most efficient and easily absorbed sources of calcium. Adequate calcium intake, combined with sufficient protein, supports bone density and helps slow age-related bone loss.

Dairy foods are particularly useful for older adults, as they are an easy way to add energy and nutrition when appetite is smaller.

What if I don’t consume dairy?

For those who do not consume dairy, calcium-fortified alternatives can still support bone health. It is important to choose plant-based milks and yoghurts that are fortified with both calcium and vitamin D. Look for options such as fortified soy or almond milk, checking the nutrition label to ensure they provide similar calcium levels to cow’s milk.

Simple food swaps:

• If you have high cholesterol (LDL), opt for low fat milk instead of full cream milk.

• Natural yoghurt with berries as a snack

• Milk-based smoothies or milkshakes

• Include cheese in sandwiches

• Choose calcium and vitamin D fortified cereals with milk for breakfast

• Choose calcium-fortified milk alternatives if you don’t consume dairy.

Oily Fish (Salmon, Sardines, Tuna)

Oily fish is one of the best sources of omega-3 fatty acids. These fats have been shown to enhance heart health by improving heart rate, reducing the risk of blood clots and inflammation and boosting HDL cholesterol. Fish also provides high-quality protein and vitamin D, nutrients that many older adults struggle to get enough of.

Aim for two serves of oily fish each week to support heart, brain and overall healthy ageing.

Simple food swaps:

• Canned salmon or sardines on toast

• Tuna mixed with low-fat mayonnaise in sandwiches

• Add fish to a weekly meal instead of red meat occasionally

Nuts and seeds

Nuts and seeds are rich in healthy fats, protein, fibre, vitamins and minerals that support healthy ageing. They are particularly high in unsaturated fats, which support heart health and help manage cholesterol levels. Many nuts and seeds also provide magnesium, zinc and vitamin E which are involved in muscle function, immune health and protecting cells from oxidative damage.

Simple food swaps:

• Use peanut butter, almond butter or tahini on toast instead of butter or jam

• Add ground nuts or seeds to porridge, yoghurt or smoothies

• Sprinkle chia, flax or sunflower seeds over cereal, salads or vegetables

• Use crushed nuts as a topping for vegetables or fish

• Choose trail mix snack packs instead of biscuits or cakes as snack options.

Legumes (Lentils, Chickpeas and Beans)

Legumes provide a nutritious combination of protein and fibre that support digestion and helps prevent constipation.

They are also rich in iron, folate and magnesium, nutrients important for overall health and wellbeing. They are affordable, versatile and easy to incorporate into meals. When cooked well, legumes are soft and easy to include in meals, making them a practical and nutritious option for older adults with chewing difficulties.

Simple food swaps:

• Add lentils to soups or casseroles

• Use baked beans or chickpeas as a meal base

• Try hummus as sandwich spread

---

Healthy ageing isn’t about cutting foods out. It’s about eating enough of the right foods to support strength, energy and quality of life. Enjoyment, routine and personal preferences matter just as much as nutrition.

Speaking with a dietitian can help you make small changes that fit into your lifestyle and have a big impact on healthy ageing.

Need personalised nutrition support?

Ben is an Accredited Practising Dietitian (APD) with extensive experience working in community health and clinical settings across metropolitan Melbourne. He specialises in working with older adults and their families to support healthy ageing through practical and realistic nutrition strategies.

📍 Face-to-face and telehealth appointments available

Book Now