Nutrition and hydration for older adults

Monica Bennett
Jul 1
8 min read

Evidence-based guidance to support healthy ageing, independence and wellbeing.

Taking an interest in nutrition and hydration for yourself or a loved one is a positive step towards improving health, wellbeing and quality of life.

Adequate food and fluid intake are essential for the body to function well every day. They support physical health, mental wellbeing, energy levels, strength, recovery and independence.

Good nutrition can also help reduce the risk of many long-term health conditions and support a healthy body weight and body composition.

A helpful way to think about food and fluid is as fuel for the body. When a car is given the right fuel, it runs more smoothly, its internal parts are better protected and it is more likely to perform well for longer.

The human body is incredibly resilient and adaptable. Positive changes to food and fluid intake can make a difference at any age, and it is never too late to benefit from improving what we give our bodies.

Good nutrition becomes even more important as we age, helping to maintain strength, immunity, energy levels and independence.

Fruits and Vegetables

The NHS recommends eating at least five portions of a variety of fruit and vegetables each day. Fruit and vegetables are naturally rich in:

· Vitamins

· Minerals

· Antioxidants

· Fibre

These nutrients support overall health and help reduce the risk of conditions such as heart disease and some cancers.

What counts as a portion?

Fruit and vegetables can be:

· Fresh

· Frozen

· Canned

· Dried

· Juiced

A standard portion is generally:

· 80g of fresh, frozen or canned fruit and vegetables

· 30g of dried fruit (approximately one heaped tablespoon)

Because dried fruit contains concentrated natural sugars, it is best eaten with meals to help reduce the risk of tooth decay.

Fruit juice and smoothies can also contribute towards your five-a-day. However, they should be limited to 150ml per day, as their free sugars may contribute to tooth decay and weight gain.

Easy ways to eat more fruit and vegetables

Including more fruit and vegetables in your daily routine doesn't have to be difficult. Some simple ideas include:

· Adding a tablespoon of raisins or other dried fruit to your breakfast cereal or porridge.

· Swapping a mid-morning biscuit for a banana, apple or other fresh fruit.

· Adding a side salad or vegetable crudités to your lunch.

· Including one or two portions of vegetables with your evening meal.

· Choosing fresh fruit with plain or Greek yoghurt (and a teaspoon of honey if desired) for dessert.

For more information about incorporating additional fruit and vegetables into your diet, please visit:

5 A Day portion sizes https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/

Starchy Carbohydrates

Starchy carbohydrates are an important part of a healthy, balanced diet. They provide us with energy, contribute towards our intake of B vitamins, calcium and iron, and should make up just over one-third of the food we eat.

Examples of starchy carbohydrates include:

· Potatoes

· Bread

· Rice

· Pasta

· Quinoa

· Oats

· Breakfast cereals

Choose wholegrain varieties where possible

Whenever possible, choose higher-fibre or wholegrain options, such as:

· Wholemeal bread

· Whole oats

· Brown rice

· Wholewheat pasta

· Potatoes with their skin on

These choices help to increase your fibre intake, which supports good gut health, helps stabilise energy levels and can keep you feeling fuller for longer.

Are carbohydrates fattening?

Many people believe that carbohydrates themselves are fattening. However, carbohydrates provide less than half the calories per gram compared with fat.

In many cases, it is the calorie-rich toppings and cooking methods that add most of the calories rather than the carbohydrate itself.

Examples include:

· Butter

· Chocolate spread / chocolate and nut spread

· Curd

· Jam

· Cream

· Mayonnaise

· Large amounts of cooking oil

When these are used in moderation, starchy carbohydrates are nothing to fear and should be included as part of each main meal.

For more information about starchy foods and carbohydrates, please visit the NHS website:

Starchy foods and carbohydrates https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/

Protein

Protein is essential for growth, repair and maintaining healthy body tissues. It also helps support muscle health and keeps us feeling fuller for longer when included with our meals.

Good sources of protein include:

· Beans

· Lentils

· Peas

· Fish

· Eggs

· Poultry

· Lean meat

· Tofu

· Tempeh

· Seeds

· Nuts

Including a source of protein with each meal can help support overall health while maintaining muscle strength and satiety.

Choose healthier protein options

To maintain good health, it is recommended that red meat is eaten in moderation and that processed meats such as bacon, sausages and ham are limited as much as possible.

This is because processed meats and many red meat cuts are high in saturated fat, which has been linked to:

· Higher cholesterol levels

· An increased risk of heart disease

· An increased risk of some cancers

· Other adverse health outcomes

Healthier choices include:

· Lean cuts of meat

· Fish

· Eggs

· Plant-based protein sources

It is also beneficial to replace meat with pulses, such as beans, peas and lentils, from time to time. These foods are naturally low in fat and provide an excellent source of both protein and fibre.

For more information about meat intake guidelines, please visit the NHS website:

Meat: nutrition and guidelines https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/

Oily fish and Omega-3

Oily fish contains omega-3 fatty acids, which may help reduce the risk of heart disease.

For people who eat fish, it is recommended to include:

· One portion of oily fish each week

· At least one additional portion of fish which can be oily or white (non-oily) fish each week

Examples of oily fish

· Salmon

· Trout

· Herring

· Sardines

· Pilchards

· Mackerel

Examples of non-oily fish

· Haddock

· Plaice

· Coley

· Cod

· Tuna

· Skate

· Hake

Fish can be eaten fresh, frozen or canned. However, there are recommended upper intake limits for some types of fish, so it is important to follow current NHS guidance.

For more information about fish and seafood recommendations, please visit:

Fish and shellfish: nutrition https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

Dairy and Alternatives

Milk, cheese, yoghurt and dairy alternatives provide calcium and protein, which are essential for building and maintaining healthy bones and teeth. They also supply a range of other valuable nutrients that contribute to our overall health and wellbeing.

Healthier dairy choices

Where possible, choose lower-fat and lower-sugar options, such as:

· Semi-skimmed milk

· Reduced-fat spreads

· Plain yoghurt

These choices help to reduce saturated fat and sugar intake, which, as previously mentioned, can have adverse effects on health.

Dairy alternatives

If you consume little or no dairy, choosing dairy alternatives that are fortified with calcium and other essential nutrients can help reduce the risk of nutritional deficiencies.

A note about dairy intolerances and alternatives

Not everyone can or chooses to consume dairy products. This may be due to:

· Lactose intolerance

· Cow's milk allergy

· A plant-based or vegan diet

· Cultural or religious dietary preferences

· Other medical conditions requiring dietary modifications

If dairy products are not suitable for you, choosing fortified dairy alternatives can help provide important nutrients such as calcium, vitamin D and protein.

Examples include:

· Fortified soya milk and yoghurt

· Fortified oat milk

· Fortified almond milk

· Fortified pea-based drinks and yoghurts

If you have a diagnosed allergy, intolerance or medical condition that affects your diet, always follow the advice of your GP, dietitian or other healthcare professional to ensure your nutritional needs are met safely.

For more information about milk, dairy products and suitable alternatives, please visit the NHS website:

Milk and dairy nutrition https://www.nhs.uk/live-well/eat-well/food-types/milk-and-dairy-nutrition/

Oils and Spreads

Fat is an important part of a healthy, balanced diet. However, the type of fat we eat matters. Choosing mostly unsaturated fats instead of saturated fats is an important step towards maintaining good health.

Foods high in saturated fat include:

· Butter

· Hard cheeses

· Fatty meats

· Cream, soured cream and ice cream

· Cakes and biscuits

- Chocolate confectionary

· Pastries

Healthier sources of unsaturated fats include:

· Olive oil

· Rapeseed oil

· Sunflower oil

· Avocados

· Nuts

· Seeds

· Oily fish

Unsaturated fats can help support heart health and are generally considered healthier choices. However, they are still high in calories and should be eaten in moderation unless you have been advised otherwise by a healthcare professional or are underweight.

A note about dietary fats

Everyone's nutritional needs are different. Some people may need a higher-fat diet due to being underweight, recovering from illness, living with certain medical conditions, or following advice from a healthcare professional.

If you have high cholesterol, heart disease, pancreatitis, digestive conditions or another medical condition that affects your diet, it is important to follow the advice of your GP, dietitian or other healthcare professional regarding the type and amount of fat that is right for you.

For more information about dietary fats, please visit the NHS website:

Different fats: nutrition https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

Hydration

Staying well hydrated is an essential part of maintaining good health. Adequate fluid intake supports:

· Digestion

· Temperature regulation

· Healthy circulation

· Kidney function

· Concentration

· Overall body function

For most people, drinking approximately 6 to 8 glasses of fluid each day is recommended. However, some people may require more fluids, particularly during hot weather, when exercising, or when recovering from illness.

Healthy ways to stay hydrated

Water is the healthiest choice, but other drinks can also contribute towards your daily fluid intake, including:

· Water

· Tea

· Coffee

· Lower-fat milk

· Sugar-free drinks

Sugary drinks should be limited as much as possible, as they provide additional calories without significant nutritional benefit and increase the risk of tooth decay.

A note about hydration

Fluid requirements vary from person to person. Some people may need to drink more fluids, while others may have been advised by a healthcare professional to limit their fluid intake because of certain medical conditions.

Older adults are at a higher risk of dehydration because the natural sensation of thirst often decreases with age. People living with dementia, Parkinson's disease, swallowing difficulties or other long-term health conditions may also require additional support and encouragement to maintain adequate hydration.

If you have been given specific advice about your fluid intake by your GP, dietitian, speech and language therapist or another healthcare professional, always follow their recommendations.

For more information about hydration and healthy drinks, please visit the NHS website:

Water, drinks and hydration https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/

Summary

A balanced and adequate food and fluid intake is essential for supporting our physical health, mental wellbeing and long-term disease prevention. No single food contains all the nutrients our body needs, so eating a wide variety of foods from all five major food groups gives us the best opportunity to obtain the vitamins, minerals, fibre and other nutrients required for good health.

Our diet does not have to be perfect all the time. Building healthy habits, such as eating plenty of fruit and vegetables, choosing wholegrain carbohydrates, including a variety of protein sources, limiting saturated fat, sugar and highly processed foods, and staying well hydrated, can make a significant difference to our health and quality of life over time.

It is also important to remember that nutritional needs are not the same for everyone. Age, medical conditions, medications, allergies, intolerances, cultural preferences and lifestyle can all influence the foods and fluids that are most suitable for each individual. If you have concerns about your nutritional intake or have been advised to follow a specific diet, always seek guidance from your GP, dietitian or another healthcare professional.

Good nutrition is about making informed, sustainable choices rather than striving for perfection. Even small, consistent improvements to your eating and drinking habits can have lasting benefits for your health, wellbeing and independence.

This article is the first in our Nutrition and Hydration series within the Bennett Care Hampshire Wellbeing Hub. We invite you to explore our additional articles for more practical advice on healthy eating, hydration, nutritional support and wellbeing throughout later life.

How Bennett Care Hampshire Can Help

At Bennett Care Hampshire, we believe that good nutrition and hydration are fundamental to maintaining health, independence and quality of life. Our compassionate carers understand that preparing meals, encouraging regular fluid intake and supporting healthy eating can become more challenging due to age, illness or reduced mobility.

We provide personalised support that respects each person's preferences, cultural and religious choices, dietary requirements and independence. Whether someone needs assistance with meal preparation, shopping, encouragement to eat and drink, or support following advice from healthcare professionals, our goal is always to promote dignity, wellbeing and person-centred care.

If you or a loved one would benefit from compassionate support at home, Bennett Care Hampshire is here to help. We work closely with individuals, families and healthcare professionals to provide safe, personalised care that enables people to live independently and with confidence in the comfort of their own home.

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