Eating Well for Healthy Aging: Nutrition Tips for Active Adults

Nutrition needs change meaningfully as we age, and understanding those changes is one of the most valuable steps older adults can take toward maintaining independence, vitality and quality of life. At NutriGreene, we work with adults navigating these shifts — and the good news is that targeted nutritional strategies can significantly slow many of the physical and cognitive changes associated with aging.

Protein needs increase with age, even as total caloric needs may decrease. Sarcopenia — the progressive loss of muscle mass that begins as early as age 30 but accelerates after 60 — is associated with falls, fractures and loss of independence. The current evidence suggests that older adults need 1.0 to 1.2 grams of protein per kilogram of body weight daily, spread evenly across meals to maximize muscle protein synthesis. Calcium and vitamin D remain critical for bone health, and many older adults are deficient in both. Omega-3 fatty acids support brain health and help preserve cognitive function.

Social connection around meals also matters: research from Harvard’s Center on the Developing Child and longitudinal aging studies both link regular shared meals and social engagement to better nutritional intake and slower cognitive decline. If you are caring for an older parent, helping an aging spouse navigate changing nutrition needs or managing your own health as you get older, NutriGreene and telehealth services are here to support you with evidence-based, compassionate guidance.

Sources

• Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people. J Am Med Dir Assoc. 2013;14(8):542-559.

• National Institute on Aging. Healthy eating as you age. NIA.nih.gov. 2021.

Ready to take the next step in your nutrition journey? Schedule an appointment at NutriGreene today. www.nutrigreene.com | (203) 429-4211 | info@nutrigreene.com