What Are the Best Diet Plans for Seniors?

According to the Illinois Department of Aging, one in two older adults has become or is at risk of becoming malnourished. The agency attributes these outcomes to eating excessive or inadequate calories in a diet lacking key nutrients. 

A combination of factors may contribute to malnutrition, including dental conditions, changes in appetite and taste, digestion issues, illness, effects of surgery, and limited finances. 

According to USDA's recommended dietary guidelines for seniors, older individuals should include vegetables, fruits, grains, proteins, oils, and dairy in their diets in amounts that meet their overall nutritional needs. They should aim to limit added sugars, saturated fats, and sodium and remain within an ideal range of calories. 

Explore various diets that seniors can follow to drastically improve their overall health. Following some of these plans may even lower their chances of developing certain medical conditions.  

Disclaimer: Caring.com editorial staff are not medical professionals. This guide is intended as an introduction to foods known to support common senior health concerns. Please consult with your physician before changing your diet

 

Older adults may have reduced calorie needs due to decreased activity, a declining metabolism, and loss of muscle and/or bone. However, they may have a similar or higher requirement for nutrients than younger adults. 

Diseases, chronic conditions, medications, and physical changes can alter seniors' nutritional needs or impair nutrient absorption in older adults, making it particularly important to incorporate foods rich in vitamins, minerals, and other nutrients. 

The best diet for seniors considers recommended calorie limits and includes a range of healthy foods in the quantities recommended by USDA dietary guidelines. 

USDA's Dietary Guidelines for Americans include U.S.-Style, Vegetarian, and Mediterranean plans. Each diet provides specific quantities of foods within groups and subgroups to meet calorie needs.

USDA's main U.S.-Style Dietary Plan features common food groups consumed by most Americans. Alternatively, seniors can follow a similar vegetarian plan that omits meat or a Mediterranean option with weekly servings of seafood. 

When deciding on a diet plan for ages above 65, select a diet based on their calorie and nutritional needs that aligns with their tastes, health needs, lifestyle, and/or traditions. 

A diet plan for age above 65 should consider the following:

• Calorie Limits: Overall calories should be lower for women, older individuals, those with a smaller build, and less-active individuals. USDA recommends 1,600-2,000 daily calories for women 60 and older and 2,000-2,600 calories for men 60 and older. Make sure you can tailor the plan to these calorie needs.
• Nutrition Density: Healthy meals for seniors should include USDA-recommended amounts of main food groups and subgroups to provide seniors with a complete nutrient profile. For example, a senior should consume a set daily amount of vegetables, along with weekly servings of dark green vegetables, red and orange vegetables, beans, and starchy vegetables. 
• Adaptability: USDA guidelines outline basic food group and subgroup amounts while offering the flexibility to plan for specific items. If seniors don't like certain foods, they can alter the diet to include other items that fit within the same categories. For example, if they enjoy kale but dislike spinach, they can substitute this leafy option to meet their dark green vegetable requirement.  
• Sustainability: Consider the difficulty of a certain diet plan and its long-term feasibility. Aim for foods in their most nutrient-dense forms with minimal additives whenever possible. You can prepare vegetables by steaming or microwaving them; meat can be broiled, baked, or roasted. These methods add no or minimal fats and provide an opportunity to season with herbs rather than excess salt.    
• Economic Feasibility: Work within a senior's budget when developing a dietary plan. If finances are limited, menus may need to include foods that are typically cheaper, on sale, or currently in season. Seniors may need to avoid recipes that require specialty or high-end items.  
• Medical Necessity: A senior should always consult with a dietitian or other medical professionals when selecting a diet appropriate for an underlying medical condition. In the next section are diets designed for heart health, brain health, and other medical issues that may be great choices of diets to discuss with a healthcare professional.  

USDA encourages older adults to follow its main dietary plan, or its Healthy U.S.-Style Dietary Pattern, which promotes a diet of healthy foods commonly eaten by most Americans. This plan includes vegetables, fruits, grains, proteins, oils, and dairy while restricting added sugars, saturated fats, and sodium. 

However, USDA recognizes that similar dietary plans are great alternatives that may accommodate seniors' personal preferences and/or cultural beliefs. Alternatives include the Healthy Mediterranean-Style and Healthy Vegetarian-Style Dietary Patterns. USDA also recognizes the DASH diet as a healthy option for seniors. Explore additional details about these dietary options below.    

The Mediterranean diet is rich in vegetables, fruits, whole grains, and lean proteins such as fish and beans. It also features olive oil and other healthy fat sources, moderate amounts of cheese and yogurt, and limits red meat, butter, and sugar. 

Benefits of this diet for seniors include:

• A focus on plant-based foods and healthier fats
• Can lower the risk of chronic conditions, including cardiovascular disease 
• Encourages healthy blood sugar, blood pressure, and cholesterol levels
• May fight mental decline, reduce the risk of certain cancers, and promote longevity

DASH, the "Dietary Approaches to Stop Hypertension," is a heart-healthy eating plan for individuals with or at risk of developing high blood pressure. This diet includes vegetables, fruits, whole grains, fat-free or low-fat dairy, proteins, and healthy fats. This plan limits meats and dairy high in saturated fats, tropical oils, high-salt items, and sugary foods. 

Benefits of this diet for seniors include:

• Foods rich in minerals 
• Limits foods high in sodium, added sugars, and saturated fats 
• Heart-healthy and may preserve cognitive function
• Lowers blood pressure and LDL cholesterol levels
• May reduce insulin resistance and benefit individuals with diabetes

The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, or the MIND diet, promotes plant-based foods while limiting sources of saturated fats and animal-based foods. However, it differs by incorporating certain "brain-healthy" foods.  

 Benefits of this diet for seniors:

• Features foods with anti-inflammatory vitamins, carotenoids, and flavonoids
• Promotes heart health and may lower the risks of diabetes and some cancers
• May lead to reduced rates of developing Alzheimer's disease

There are many vegetarian diets, all of which exclude meat and poultry but may allow fish, eggs, and/or dairy. The vegan diet is the most restrictive type of vegetarian diet and excludes all of these items. Seniors should eat healthy, plant-based meals to receive certain nutrients. They should also avoid additives and overly processed foods.

Benefits of this diet for seniors include:

• May lower LDL and blood pressure levels
• Linked to lower body mass index
• May reduce the risk of developing heart disease, diabetes, and certain cancers
• Associated with increased longevity

When designing healthy meals for seniors, ensure they contain sufficient quantities of critical nutrients like calcium, B12 vitamins, and potassium. The general population, including seniors, often does not consume the daily recommended amount of dietary fiber, making it a key consideration to include. 

Seniors are also especially likely to consume less than optimal amounts of protein and vitamin B12. Fortunately, USDA Dietary Guidelines help ensure they get the nutrients they need with a diet rich in whole grains, lean protein, fruits, vegetables, and healthy fats.  

Following a healthy, balanced diet can provide seniors with the following health benefits:

• Lower Risk of Type 2 Diabetes: Seniors are more likely than younger individuals to develop chronic health conditions, including diabetes.
• Improve Cholesterol, Lower Blood Pressure, and Reduce Risk of Cardiovascular Disease: Seniors are more likely to develop heart disease due to the natural aging process, but maintaining an ideal blood pressure through the help of a healthy diet can help lower this risk.
• Reduced Risk of Some Cancers: Most people with cancer are over age 50, but cancer may be preventable by making healthy choices such as eating more fiber and less processed meat.
• Lower Body Mass Index and Risk of Obesity: Obesity in older adults is linked to increased mortality rates and may be preventable by following a healthy diet for seniors.
• Improved Bone Health and Reduced Risk of Certain Fractures: Bones weaken with age, increasing the risk of fractures. Maintaining optimal bone health through a balanced diet is important for seniors. 

Experts have reported that, like the general U.S. population, many seniors may not consume enough dietary fiber, which is provided by foods such as whole grains, fruits, and vegetables. Older Americans are also at a particularly high risk of becoming protein-deficient. The foods below ensure that seniors get enough fiber, protein, vitamins, and minerals. 

Whole grains provide dietary fiber and may help lower LDL cholesterol, insulin, and blood pressure levels, raise HDL cholesterol levels, and promote feelings of satiation. They may also reduce the risk of developing heart disease, type 2 diabetes, and some cancers. When selecting whole grain foods, look for items that list a whole grain as the only ingredient or at the beginning of the list of ingredients. If refined grains are selected, they should be enriched or fortified whenever possible.  

Good choices of whole grains include:

• Quinoa
• Brown rice
• Oatmeal
• Popcorn
• Whole-wheat bread or pasta

Eating enough protein can help seniors preserve their muscle mass. Approximately half of women 71 and older and 30% of men 71 and older do not consume the recommended amount of protein. While many older adults eat enough meat, poultry, and eggs, they often do not include enough soy, beans, peas, lentils, and dairy within their diet. Some of these foods are also good sources of calcium, vitamins D, and B12 — important nutrients for seniors. 

Good choices of lean proteins include:

• Seafood
• Dairy
• Poultry
• Eggs
• Nuts and seeds
• Soy products
• Beans, peas, and lentils

The best diet for seniors provides sufficient dietary fiber. Many fruits and vegetables contain this nutrient, which may help lower seniors' chances of developing heart disease. Fruits and vegetables are also great sources of critical vitamins and minerals. 

Seniors may be especially likely to have insufficient potassium in their diet. Fortunately, they can increase their intake of bananas, spinach, broccoli, and sweet potatoes to ensure they receive enough of this mineral in their diets.  

Good choices of fruits and vegetables include:

• Dark green vegetables such as broccoli, spinach, and kale
• Orange and red vegetables, including carrots, tomatoes, and sweet potatoes
• Beans, peas, and lentils
• Berries such as raspberries and strawberries
• Pears, apples, oranges, and bananas

While seniors should limit saturated fat intake and avoid trans fats due to their link to chronic diseases, other sources of fats are considered healthy and provide health benefits. These items include unsaturated fats, such as those found in certain fish, nuts, and seeds. Healthy fats can help seniors' bodies absorb fat-soluble vitamins and minerals, are essential to brain health, and may reduce the risk of heart disease.

Good choices of healthy fats include:

• Avocados
• Nuts and seeds
• Salmon and mackerel
• Olive and sunflower oil

USDA data reveals that over 50% of men and women aged 60 years and older consume excess sugars, with over 70% of women and 80% of men aged 60 years and older consuming too much saturated fat. More than 70% of women and 90% of men aged 60 and older eat excess sodium. An unbalanced diet containing these substances in excess can lead to significant health conditions. 

According to USDA, a majority of men and women aged 60 or older eat more than the recommended amount of added sugars. Consuming excess added sugars may raise blood pressure, increase inflammation, cause diabetes and fatty liver disease, and result in weight gain. 

In turn, these factors may lead to an increased chance of developing heart disease or having a stroke. Pay attention to corn syrup, fruit juice concentrate, inverted sugar, high-fructose corn syrup, dextrose, glucose, and sucrose on ingredient lists.  

Foods and beverages with high amounts of sugar to avoid include:

• Sodas and sports drinks
• Baked desserts, dairy desserts, syrups, and toppings
• Fruit drinks and tea
• Candy

Processed foods are often very high in sodium and can cause unhealthy blood sugar spikes. Eating too many ultra-processed foods has been linked to diabetes. Look for food labels with high-fructose corn syrup, hydrogenated oils, hydrolyzed proteins, or added flavors when identifying ultra-processed food items. 

Ultra-processed foods to avoid include:

• Candy, chocolate, and ice cream
• Soft drinks
• Chips
• Prepared frozen and snack foods
• Chicken nuggets and hot dogs

In general, Americans eat too much sodium, which increases blood pressure and the risk of developing heart disease or experiencing a stroke. Seniors already have a higher risk of developing these conditions. 

Foods with high levels of sodium to avoid include:

• Sandwiches, sliced meats, and smoked meats
• Rice, pasta, bread, and tortillas
• Poultry, meat, and seafood
• Pizza
• Soups and gravies
• Chips and crackers

Trans fats are highly processed oils that are converted into a solid form. They are present in pastries such as cakes, donuts, crackers, and french fries. Eating trans fat is linked to increased inflammation and a greater risk of chronic disease. Do not purchase foods that include partially hydrogenated oils in their list of ingredients when possible, as these are trans fats. 

Foods with trans fats to avoid:

• Cakes, donuts, and cookies
• Fries
• Margarine
• Chips and crackers

Seniors looking to slim down should pay attention to their overall calorie intake. For women 60 years old and older, this is 1,600-2,000 calories daily. For men 60 years old and older, an ideal calorie range is 2,000- 2,600 calories a day. The amount of calories a specific individual needs varies based on their body mass index, gender, age, and level of physical activity. To estimate a specific senior's needs, you can use USDA's DRI Calculator for Healthcare Professionals.

Find a diet plan that you can use to meet and not exceed the calories the senior needs, such as USDA's Healthy U.S.-Style Dietary Pattern, Healthy Mediterranean Dietary Pattern, or Healthy Vegetarian Dietary Pattern. Other healthy options include the DASH or MEMORY diet.

Seniors are at risk for malnutrition and developing conditions linked to or worsened by an unhealthy diet. The best diet for seniors should follow USDA dietary guidelines so that seniors eat the amounts of vegetables, fruits, grains, dairy, proteins, and oils they need to properly nourish their bodies.

Seniors should also follow a diet that limits their overall calories and is based on their age, gender, size, and activity level. They can do so to maintain a healthy weight whether they are living on their own in an independent living community or a long-term care facility like an assisted living facility, nursing home, or memory care facility. Examples of a diet for seniors that would meet these requirements include the USDA's recommended Mediterranean, Vegetarian, and DASH plans.  

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