Meal Planning for an Older Adult at Home

According to the U.S. Department of Health and Human Services, older adults generally have lower calorie needs but increased nutrient needs compared to their younger counterparts. This is largely due to changes in metabolism, age-related loss of muscle mass and bone, and less physical activity. Additionally, dental health can make eating certain foods more challenging for older adults. Chronic conditions like arthritis can also interfere with their ability to prepare food, and certain medications and other conditions can affect their appetite.

Where do you begin when it comes to meal planning for an older adult? Read on to learn more about the impacts of dietary changes in aging adults, along with steps you can take to begin planning meals for your loved one.

Dietary Changes After Age 60

No matter their age, people will never outgrow the need for a healthy diet. However, effective nutrition looks different from infancy into late adulthood. While the basic principles may stay the same, the balance of nutritional needs changes after age 60. According to Jackson Siegelbaum Gastroenterology’s guide to nutrition for older adults, an older adult’s nutritional needs typically change in several specific ways.

Fewer Calories Are Required

Generally speaking, we slow down as we grow older. We tend to lose muscle mass and bone density. Our activity levels gradually reduce, as do our metabolisms.

While this isn’t true for every aging adult, in general, moving around less means we need fewer calories to keep our energy levels stable. It becomes more important for older adults to watch their calorie intake. Doing so can prevent unnecessary weight gain that can lead to chronic conditions, including hypertension, diabetes, and other health issues.

More Nutrients Are Required

Older adults tend to require more nutrients, despite requiring fewer calories. According to an article published in Best Practice & Research Clinical Gastroenterology, this is due to the lowered absorption of vitamins, minerals, amino acids, lipids, and carbohydrates in old age.

The ability of the intestines to function and adapt to the aging process can become impaired as a person ages. This can lead to malnutrition and other health issues, so it’s essential to ensure the older adult in your life is consuming nutrient-dense foods that fall within the proper calorie range for their activity level and circumstantial health needs.

Supplements May Be Necessary

While aging adults require the same essential vitamins and minerals as younger people, they tend to need more vitamin B12, vitamin D, and calcium, among others. The National Institute on Aging suggests that this largely has to do with a lowered ability to absorb the natural vitamins and minerals in our food. To determine the nutrient needs of your aging loved one, it’s best to speak with their doctor to see if they need or could benefit from taking health supplements.

Brain-Boosting Foods Become More Important

Maintaining healthy brain function is also necessary as we reach our golden years. Eating enough omega-3 fatty acids — which are found in fish and other healthy sources of fat — can help reduce the risk of Alzheimer’s and other forms of dementia. Omega-3 fatty acids also play a crucial role in supporting heart health.

Hydration Is Essential

People of all ages should drink plenty of water and stay hydrated. Research suggests that older adults are more susceptible to dehydration than younger people, which is primarily due to a lack of thirst sensation and the changes in their bodies’ water-sodium balance. Water isn’t the only option either, as non-caffeinated herbal teas and foods with high water content (watermelon, cucumbers, lettuce, berries, and others) can also help.

How to Meal Plan for an Older Adult

When you’re taking care of an older loved one, meal planning can require plenty of careful consideration, especially if they have dietary restrictions. Here’s what you can focus on:

Remember your loved one’s specific needs. If your loved one has a health condition, such as Type 2 diabetes, you’ll know that they should limit foods that are high in sugar, salt, saturated fat, and trans fats. Keeping your loved one’s specific dietary needs and limitations in mind can help you narrow down your grocery list.
Keep calories and nutrients in mind. Focus on nutrient-dense foods, like fruits, vegetables, whole grains, lean proteins, and legumes. You can prepare meals as simple as grilled chicken breast with steamed vegetables and quinoa in advance and reheat them later in portions. Account for different meals and snacks throughout the day to ensure your loved one is meeting their nutrient and caloric requirements.
Consider their favorite foods. Your loved one may have to make certain dietary sacrifices as they get older, but that doesn’t mean they can’t enjoy their old favorites. Keep in mind certain meals that your loved one enjoys, and find ways to swap in as many healthy and wholesome ingredients as possible.
Create a schedule. Meal prepping takes time, and your aging loved one may not be on the same eating schedule as you and your family. Plan a time to do your grocery shopping and prepare enough nutritious meals that are ready to go so your loved one can eat on their own time.

Ensuring that your loved one is consuming a healthy and wholesome diet is important. The ways you do meal planning for an older adult can depend directly on their health, nutritional needs, and ability to eat. The National Institute on Aging has an excellent sample menu to get you started. After reviewing it, you can sit down with your loved one and talk about the kind of meals they prefer to determine dishes they may be open to trying in the future.