Check Nutrition for Elderly Food: How to Eat for Strength and Disease Prevention

As people age, their nutritional needs change. Check these 5 essential nutrients for the elderly along with healthy plate tips on how to eat to stay strong and avoid malnutrition issues.

Entering old age, the body naturally undergoes changes, including loss of muscle mass and bone density, and a slower metabolism. Data indicates that older women typically need about 1,600 kilocalories per day, while older men require around 2,000 kilocalories daily. Although energy needs decrease, the body still requires a full range of quality nutrients.

However, many elderly face problems like loss of appetite, oral and dental issues, or chronic illnesses requiring multiple medications, which can impair nutrient absorption and lead to malnutrition.

Five essential nutrients for the elderly

To ensure elderly individuals maintain good health and quality of life, these are the key nutrients to consume daily.

1. Protein: Maintain muscle mass

Protein helps repair wear and maintain muscle mass, which is crucial because muscle declines with age.

• Recommended amount: Elderly should consume 1.0–1.2 grams of protein per kilogram of body weight daily (e.g., a 50 kg person should get 50–60 grams per day, roughly equivalent to a palm-sized portion of meat).
• Food sources: Lean meats (chicken breast, pork tenderloin), fish, eggs, milk, tofu, soybeans, and dried legumes.
• Advice: For chewing difficulties, choose fish, tofu, or finely minced meats.

2. Calcium: Strengthen bones and teeth

Prevents osteoporosis and supports muscle and nerve functions.

• Recommended amount: 1,000–1,200 milligrams per day.
• Food sources: Milk, yogurt, cheese, firm tofu, small fish, green leafy vegetables (kale, Chinese kale), and almonds.
• Advice: Those allergic to cow's milk or experiencing bloating can opt for lactose-free milk, fermented milk, or calcium-fortified soy milk instead.

3. Vitamin D: Helps calcium absorption

Supports bone maintenance and immune system; elderly often risk deficiency due to less sun exposure.

• Food sources: Salmon, sardines, liver, egg yolks, and mushrooms. If deficiency is suspected, consult a doctor before taking supplements.

4. Vitamin B12: Nourishes brain and nerves

Supports brain health, nervous system, and red blood cell production; deficiency may cause anemia, numbness in extremities, and memory loss.

• Food sources: Meat, fish, eggs, and dairy products.

5. Folate or Vitamin B9: Supports blood health

Essential for red blood cell formation and cell repair.

• Food sources: Green leafy vegetables (Chinese kale, ivy gourd, spinach), grains, and fruits (oranges,
• bananas).
• Advice: To ease chewing, lightly cook vegetables briefly or blend them into drinks.

Healthy plate techniquefor the elderlyUsing a portioning method

called "half vegetables, half everything else"is an easy and healthy approach.50% of the plate: colorful vegetables providing fiber to aid digestion.

• 25% of the plate: brown rice or unrefined grains like brown rice or riceberry.
• 25% of the plate: quality protein such as lean meat, eggs, or tofu, with at least two servings of fatty sea fish per week.
• Although elderly energy needs decline, their requirement for vital nutrients like protein, calcium, and vitamins increases. Managing nutrition with healthy plate portions, avoiding processed foods, and staying well hydrated are key to maintaining strength, reducing disease risk, and ensuring a longer quality life.

Reference: Associate Professor Dr. Saengsulee Thammakraisorn, Department of Family Medicine, Faculty of Medicine Ramathibodi Hospital, Mahidol University.