Nutrition for seniors: eating well after 65

Eating changes in later life: appetite fades, muscles need more care and it's easy to drink too little. This guide is for older adults themselves and for the family members who want to help.

Information checked on 2026-09-30. General information, not medical advice. How we calculate

In short: in later life the aim is to eat enough, with filling food and protein, to drink enough and to keep muscle strength and balance. Strict diets without a doctor's agreement aren't a great idea. If weight is falling without trying, talk to a doctor.

What changes with age

  • Appetite can fade. Tastes and smells are sensed less, eating alone isn't appealing, and some medicines reduce appetite too.
  • Muscle mass tends to drop. That's natural, but protein and movement can slow it down.
  • Thirst can weaken. So it's easy to drink too little without feeling it.
  • Chewing and swallowing. If chewing hurts or is difficult, tell a dentist or doctor instead of quietly giving up firmer foods.

Protein: why more is often advised

The general adult figure is about 0.8 g of protein per kg of body weight a day. Expert groups such as PROT-AGE often suggest more for healthy older adults – roughly 1.0–1.2 g/kg – and more again for some illnesses. These are general recommendations, not personal instructions.

Important: if you have kidney disease, talk to your doctor or a dietitian before raising your protein. You may need a different amount.

In practice, put a protein source into every meal: an egg, curd cheese, yoghurt, fish, chicken, beans or lentils. You'll find ideas in the high-protein recipes, and you can work out your own figure with the protein calculator.

Fluids

EFSA suggests about 2.0 litres a day for women and 2.5 litres for men from all sources, including food and soups. Since thirst can weaken, a habit helps: a glass with every meal and another between meals. If you take water tablets or have heart or kidney disease, fluids sometimes need to be limited or adjusted, so ask your doctor.

When appetite is small

  • Eat smaller portions more often – 5 or 6 times a day.
  • Choose food that is already filling: soups with meat or beans, porridge, eggs, curd cheese.
  • Eat when your appetite is best – that may not be the usual lunchtime.
  • Company helps: eating alone can be dull.
  • If you notice weight falling without trying, or almost no appetite, talk to your doctor.

Why not to diet too hard

At any age a very strict diet costs some muscle. In later life that matters more, because muscle mass is already inclined to shrink, and falls and fractures are among the biggest risks. So for an older person who wants to lose weight, the safest way is to talk to a doctor first, go slowly and keep protein up. There's more about safe paces in our calorie deficit guide.

Strength and balance: food is only half the picture

The World Health Organization recommends that people over 65, alongside their usual aerobic activity, do exercises that train balance and strength on at least 3 days a week – they lower the risk of falls. You don't need a gym: simple chair exercises (standing up from a chair, heel raises, standing on one leg while holding on) suit many people. You'll find a routine in the 5-minute home workout guide.

When standing, always hold on to a sturdy chair or table. Exercise shouldn't hurt. If you feel dizzy, have chest pain or are short of breath – stop, and if it doesn't get better, call 112 (or your local emergency number).

If you're helping a parent or relative

  • Eat together – at least sometimes. A shared table often improves appetite.
  • Plan the shopping together. A short list for the week and a few simple dinners.
  • Leave a few ready portions in the fridge or freezer that only need heating.
  • Look in the fridge. Out-of-date food isn't help.
  • Ask, don't order. It's their life and their plate. Respect their choices.
  • Watch for signs: falling weight, very little appetite, frequent falls – all reasons to talk to a doctor together.

When to talk to a doctor first

Before you change how you eat to lose weight, talk to your doctor first if:

  • you are pregnant or breastfeeding;
  • you have diabetes or take medicines that affect your blood sugar;
  • you have kidney disease, heart disease or another long-term condition;
  • you are under 18;
  • you have or have had an eating disorder;
  • you are losing weight without trying.
  • your appetite has dropped a lot and eating is hard.

If your relationship with food worries you, you can talk to a doctor or a psychologist. If you're struggling right now, call your local emergency number or find a free helpline at findahelpline.com.

Want a simpler app? Dumpli Plus has a senior mode: large text, chair exercises and balance exercises. The 5-minute routine with a timer is also in the main app. The app is still in testing and open by invitation. This guide is useful without it. See the app → · Protein calculator

Frequently asked questions

Do older adults need more protein?

Often, yes. The general adult figure is about 0.8 g of protein per kg of body weight a day, while expert groups such as PROT-AGE suggest roughly 1.0–1.2 g/kg for healthy older adults. The right amount depends on your health: if you have kidney disease, talk to your doctor or a dietitian first.

Should an older person diet to lose weight?

Only after talking to a doctor. In later life, cutting calories hard can reduce muscle mass and strength, which raises the risk of falls. Eating enough, with plenty of protein and filling food, matters more.

How much should older adults drink?

The European Food Safety Authority (EFSA) suggests about 2.0 litres a day for women and 2.5 litres for men from all sources, including food. Thirst can weaken with age, so it helps to drink by the clock rather than only when you feel thirsty. If you take water tablets or have heart or kidney disease, your doctor may give you a different amount.

How can I help my parents eat better without offending them?

Offer, don't order: eat together, plan the shopping together, and leave a few simple portions in the fridge. Ask what they want and respect their choices. If their weight is falling without trying or their appetite has almost gone, talk to their doctor together.

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