Nutrients that Nourish
March 2, 2026
Healthy eating helps you feel better, live longer, and stay well. As people get older, their bodies and health needs change.
Here are some simple guidelines to keep in mind:
Be sure to include protein‑rich foods every day. Since bones and muscles can get weaker with age, your doctor or dietitian may tell you to eat more protein each day.
Choose foods with calcium and vitamin D. These help keep your bones strong. Examples include vitamin D–fortified, low‑fat yogurt, salmon or tuna, and fortified soy milk.
Drink plenty of fluids. You may not feel thirsty even when your body needs water. Some health conditions or medicines can also make you lose fluids. If you have heart or kidney problems, discuss fluid intake with your doctor.
Get plenty of fiber. Fiber helps with digestion and can lower cholesterol. Good sources include chickpeas, berries, and seeds.
Limit foods high in salt. Try to avoid foods with more than 200 milligrams of sodium per serving (about 1/8 teaspoon).
Minimize foods with added sugar or processed carbs like soda, candy, pastries, and white bread.
Do not eat raw or undercooked foods like sushi, eggs, rare meat, or uncooked batter. Older adults can get sick more easily from these foods.
Limit your intake of processed meats such as bacon, sausage, and hot dogs.
Avoid drinks that can affect your medicines or safety, like alcohol. Alcohol can lead to falls and interact with medicines. Ask your doctor about grapefruit juice, which may cause problems with certain medications.
"Older adults have different needs, and we want them to make good choices for a balanced diet, so it’s important to talk with your doctor and your dietitian if accessible."
Each Trinity Health PACE program offers a registered dietitian who works closely with participants for individual nutritional planning. Learn more about how our comprehensive care helps seniors reach their health goals and feel better.