How to eat in your 70s: What you need to know about nutrition and health

As we age we may become less active, leading to us eating to a lesser extent. Ultimately, this leaves us prone to consuming fewer of the recommended nutrients needed to ensure a well-balanced diet. Ideally, we should get these required nutrients from our food rather than complementing our diet with supplements.

A high-fibre diet with plenty of potassium, calcium, vitamin C, D, and A can help reduce or combat high blood pressure, osteoporosis, heart disease, diabetes and certain types of cancer in older adults. Of course, the benefits of supplements may be necessary for those who can not get their full requirement of nutrients from their diet, but be mindful that some supplements can interfere with medications so ask your GP or dietitian for advice.

Kathryn Stewart, registered dietitian with the Dublin Nutrition Centre says, "The prevalence of malnutrition in the over-70s in Ireland is estimated to be at least 15 per cent, and over a third of older adults admitted to an Irish emergency department were found to be either malnourished or at risk. For a variety of reasons such as medications, taste changes, loss of appetite, lack of motivation or ability to cook, those over 70 may struggle to eat adequately."

Vitamin B12 supports the production of red blood cells, encourages the releasing of energy from our food and maintains our nervous system

Malnutrition can put us at risk of weakened muscles and bones and can also leave us vulnerable to disease. Fluctuating eating habits can depend on a wide range of factors, including our activity levels and metabolism. Maintaining a healthy weight is an important factor as we age. While eating too many calories can lead to weight gain, eating too few may cause unwanted weight loss. Illness or a loss of appetite can impact our ability to keep our weight at an appropriate level to support our immune system, keep our bones healthy and strong, and lower our risk of nutritional deficiencies.

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“This is where fortifying meals with extra butter, oils, cheese, nuts, seeds, jams or honey can come in handy to increase the energy content,” says Stewart. “Nourishing snacks such as cheese and crackers, milk, nuts and custards or rice puddings can also be handy options.”

Those of us in our 70s must continue to consciously include naturally occurring vitamins and minerals in our diet as the long-term use of prescription drugs can impact on how we absorb certain nutrients. Our need for vitamins and minerals does not change just because we are in our 70s, in some cases these needs increase making it even more important to eat healthy.

Vitamin B12 supports the production of red blood cells, encourages the releasing of energy from our food and maintains our nervous system. As with many vitamins as we age, our ability to absorb this nutrient becomes less effective. Including foods rich in B12 in our diet is important but often over looked. Foods rich in B12 include milk, cheese, eggs, yoghurt, liver, mackerel, salmon and fortified breakfast cereals.

“Another important nutrition aspect is vitamin D,” says Stewart. “In Ireland almost 30 per cent of over-70s were found to be vitamin D deficient and alarmingly only 10.5 per cent of over-70s reported taking a vitamin D supplement. Between 15-20micrograms (600-800IU) of vitamin D is recommended for at-risk groups such as those over 70.”

Eating healthy as we age by choosing nutrient-rich foods with lower calories can help us to feel stronger and more energised

Convenience foods, such as tinned fruit and vegetables, frozen or pre-cooked dinners may become more sought after as our eating habits change, however, they may not be the best alternative. If choosing a pre-packaged alternative, look for the option that contains less added sugar, saturated fat and salt, opting for the alternative that has more fibre, vitamins and minerals.

“Although not technically food, it’s important to also remember the importance of hydration as we age,” says Stewart, “as dehydration may increase the risk of urinary tract infections (UTIs) which can lead to confusion, falls, acute kidney injury and hospital admission. Keeping fluids handy can act as a helpful reminder and teas, coffees, jelly, ice-cream and soups can also contribute towards fluid intake.”

The best foods to eat in our 70s

Focus on nutrient-rich foods within a balanced and varied diet including proteins, grains, dairy, fruit, vegetables and good fats, all of which are essential. Protein, such as poultry, lean beef or pork, eggs, seafood, beans and legumes, nuts, seeds, or soy products help our bodies to build and maintain tissue, cells and muscle. Whole grains and a variety of grains can help to keep our digestive system healthy, encouraging regular bowel movements. Fibre-rich foods can be found in oats, fruits, vegetables, beans and lentils. Daily dairy products such as milk, cottage cheese, yoghurt and reduced-fat cheese can help avoid bone thinning and elevated blood pressure.

Eating healthy as we age by choosing nutrient-rich foods with lower calories can help us to feel stronger and more energised while also managing certain health conditions.

Top tips for nutrition and health in your 70s

1) Aim to eat a balanced and varied diet, containing at least five portions of fruit and vegetables each day. Canned or frozen vegetables can be equally nutritious and easier to store and prepare.

2) Avoid butter and hydrogenated oils. Low saturated fat options are more suitable such as nuts, avocados, seeds, vegetable oils such as olive and margarines that are low in saturated fat and high in unsaturated fat.

3) Signs of malnutrition in older adults may include delayed healing, digestive issues, frequent falls, bone brakes or fractures and unintentional weight loss.

4) Exercise continues to have a huge range of benefits in our 70s especially for our bone health and strengthening our muscles. Physical activity is recommended every day. Swimming, walking, cycling and strengthening exercises, along with gardening and Pilates are great ways to stay active, improve balance, mental wellbeing and reduce the risk of osteoporosis, as well as hip fractures and falls.

5) Monitor your alcohol consumption at this time as it can impact on your mental wellbeing with an increased risk of depression.