How to eat in your 80s: What you need to know about nutrition and health

While our nutritional needs don’t necessarily change in our 80s, our appetite and energy levels may take a noticeable shift. Not wanting to prepare meals, eat full dishes, or simply not feeling hungry can have an impact on our nutrition.

We may find it harder to get around the kitchen due to ailments such as arthritis and, added to this, conditions such as depression are known to suppress our appetite. Those in their 80s may need extra support in managing their nutritional needs as eating less becomes more commonplace.

“We are all living longer, happier, and healthier lives, meaning looking after your nutrition in your 80s is more important than ever,” says Bláithín O’Neill, clinical lead dietitian, Spectrum Health. “Good nutrition will ensure you are protecting your heart, muscle, bones, and brain function. There are a few nutrients we should play closer attention to during this time due to changes in our bodily functions and energy levels, however overall, following a well-balanced and varied diet will ensure you enjoy these years to the full.”

Little and often is key in managing a healthy diet in our 80s with extra encouragement often needed to eat well. “Achieving a balanced diet can be difficult, due to changes in satiety levels,” says O’Neill. “Many notice a change in appetite during this time resulting in not feeling hungry or not wanting to prepare meals anymore. Aiming for four to six small meals per day can sometimes be easier than three big meals and can still ensure you are consuming a nutrient-dense diet. Try to aim for each meal to have a carbohydrate, protein, and fruit, or vegetable to keep your diet balanced.”

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Did you know that our protein requirements increase with age? Protein is needed to repair and replace damaged tissue. O’Neill advises that as we get older we need a large quantity of protein to stimulate muscle synthesis. “This is of particular importance in ageing due to increased risk of falls and reduced mobility,” she says. “Ideally, daily intake should equate to approximately 1.4g/kg of body weight. An easy way to do this is trying to include a protein source at each meal such as beef, lamb, chicken, fish, eggs, beans, chickpeas and dairy products.”

Omega 3 fatty acids are another essential component to continue in our diet in our 80s. With few foods containing this necessary nutrient, we need to eat fish twice a week or include a fish supplement in our diet. “Omega 3 is a type of unsaturated fatty acid that is important for everyone including elderly people,” says O’Neill. “They have been shown to reduce inflammation in the body which is often associated with cancer, rheumatoid, arthritis, and heart disease. It has also been found to slow down the progression of macular degeneration and help prevent the onset of neurodegenerative conditions such as Alzheimer’s. Omega 3 is mainly found in oily fish such as salmon, mackerel, sardines, kipper and tuna, however it can also be found in olive oil, flaxseed, nuts, and eggs.”

Part of the ageing process is an increase in the rate of bone resorption in the body – meaning there is an increased risk of fractures and breaks as well as developing osteoporosis. O’Neill recommends calcium for bone mineralisation with increased requirements for individuals over the age of 70 of 1,200mg/day. “The best sources of calcium are dairy products, tinned fish, soya products, leafy green veg and beans,” she recommends. “Vitamin D is an important nutrient for strong bones. While we can get some vitamin D from food, our main source is the sun and therefore everyone should take a vitamin D supplement of 1,000IU from September to April.”

Also, as the body starts to slow down in our twilight years, so does our digestion, notes O’Neill. “Constipation is a common complaint from individuals in their 80s and can be very uncomfortable. There are three main areas to focus on here: fiber, fluids and movement. Increasing intake of insoluble fiber through wholegrain bread, nuts, seeds and skins of fruit and vegetable as well as soluble fiber from oats, lentils and beans can help maintain an active healthy digestive system.

“To ensure all our food moves along the digestive tract regular intake of fluids is essential. It also prevents dehydration and UTIs [urinary tract infections] that can lead to hospital admission and long illnesses. To prevent this being too overwhelming, aim for six to eight glasses of water spread out during the day. Warm water and herbal teas can also work here particularly during the winter months.”

The Best Foods to Eat in Our 80s

No single food will provide all of the nutrients we need, meaning we must continue to be conscious of our food choices in our 80s to ensure a well-balanced and healthy diet.

Aim to eat five or more portions of fruit and vegetables a day to help prevent heart disease and other ailments. Fruits and vegetables contain many of the necessary vitamins, minerals, and fiber needed in our 80s and are also low in fat.

Continuing to eat plenty of foods rich in starch and fiber such as bread, rice, pasta, and potatoes and are a good source of energy. Milk and dairy foods such as yoghurt and cheese are also important sources of nutrients including calcium, vitamins A, D and B12, along with protein and fat.

Beans, peas, and lentils are good alternatives to meat because they’re naturally low in fat, while also being high in fiber, protein, vitamins and minerals. And don’t forget the convenience and versatility of eggs.

Top Tips for Nutrition and Health in Your 80s

1. Little and often is key when considering our diet in our 80s. Reduce portion sizes and aim to eat four to six small meals a day to ensure you reach your nutritional requirements.
2. Increase your protein and fiber intake, along with omega 3 fatty acids, and essential vitamins.
3. As we get older, our perception of thirst reduces – meaning we may not feel thirsty when our body is dehydrated. Symptoms of dehydration include urine that has a dark colour, lack of concentration, and confusion or irritability.
4. Movement and exercise is important at this age. Look to swimming, brisk walking, Tai Chi, or lifting light weights.
5. Those in their 80s may need support in managing a good daily diet. Ask for help in meal planning, stocking shelves with nutritional foods, and ensure out-of-date foods are not lingering in presses or the fridge.