Fuel to keep your muscles strong.
Muscle naturally declines with age. Enough protein plus strength training helps you keep it. Many experts suggest older adults aim for roughly 1.0–1.2 g per kg of body weight per day, spread across meals.
People with kidney disease or other conditions may need different amounts — check with your doctor or a dietitian.
Breakfast
Greek yogurt with berries and oats, or 2 eggs on whole-grain toast
Lunch
Lentil soup with a tuna or cheese sandwich
Dinner
Salmon or tofu, roasted vegetables and potatoes
Snack
Cottage cheese with fruit, or a glass of milk and nuts
Patterns like the Mediterranean diet — vegetables, fruit, beans, whole grains, fish, olive oil and nuts — are linked with healthier ageing in long-term studies. These are associations, not guarantees.
Thirst can lessen with age. Keep water visible, drink with each meal, and check with your doctor if you have a fluid restriction.
Vitamin D, B12 and calcium are commonly discussed for older adults. Needs vary — a blood test and your doctor's advice are the best guide.
Protein powder, creatine and fish oil have some research support for specific goals. Supplements can interact with medications, so ask your pharmacist before starting one.