As soon as you blow out the birthday candles—how did the number grow so quickly?—you might start noticing changes in how your body handles the food you eat, particularly if you’re 50 or older.
“The most common concern I hear from clients is that the diet they relied on a decade ago no longer seems to work for them,” said registered dietitian nutritionist Lisa Moskovitz. “They might find it easier to gain weight eating the same foods or notice that sugar and carbohydrates impact them differently than they used to.”
This happens because nutritional needs evolve naturally with age. “It’s not an abrupt shift, but over time, hormonal and metabolic changes, along with lifestyle adjustments, alter the nutrients your body needs,” Moskovitz explained. These hormonal changes affect both men and women.
What you need less of: Calories
If you were hoping this was where we’d tell you that a daily requirement of cheese doodles and lasagna becomes essential in your later years—sorry, that’s not the case. Simply put, you’ll need fewer calories but more nourishment. Registered dietitian Kinga Balogh summed it up: “As your body ages, your overall food requirements may decrease due to reduced activity levels, but your need for essential nutrients often increases.”
How much should you cut back? Moskovitz provided a useful guideline: “Reduce your intake by about 100 calories and increase protein by roughly 5 grams for every decade of life. While not a strict rule, this can serve as a helpful approach for various stages of life.”
What you may notice: Food sensitivities
As you lower your calorie intake, you might realize that foods that previously didn’t bother you now lead to digestive issues. Dr. Dale Bredesen, senior director of the Precision Brain Health Program at the Pacific Neuroscience Institute, explained, “Over time, we can develop increased sensitivity to salt, simple carbohydrates, ultra-processed foods, and toxins. Since everyone’s responses vary, it’s important to pay attention to how your body reacts and consult a knowledgeable nutritionist or physician.”
For women who’ve recently gone through menopause—congratulations on powering through—it’s common to notice dietary changes, Moskovitz added. “Many post-menopausal women experience increased sensitivity to certain foods, leading to gastrointestinal discomfort and challenges with weight management.”
Three things you need more of
While there’s no such thing as a perfect food you should eat constantly, choosing whole, nutritious foods over ultra-processed options is always a good idea. To set yourself up for success, consider boosting your intake of protein, calcium, and fiber.
1. Protein
For people over 65, the recommendation is 0.45 to 0.55 grams of protein per pound of body weight daily—about 68 to 83 grams for someone weighing 150 pounds.
Why is this critical? Dr. Mikhail Kogan, medical director of the GW Center for Integrative Medicine, noted that protein helps replace what’s lost with age. “Older adults need higher protein intake to maintain muscle mass and prevent sarcopenia, the age-related loss of muscle,” he said. Foods like lean meats, fish, legumes, and plant-based proteins can help meet these goals. For example, four ounces of chicken, beef, or pork provides 25 to 30 grams of protein; a cup of Greek yogurt has 23 grams; and two tablespoons of peanut butter offer 7 grams.
If you think muscle loss won’t affect you for a while, here’s the reality: it likely already has. “Involuntary muscle loss begins in your 30s and 40s and accelerates between ages 65 and 80,” Balogh explained. “You could lose up to 8% of muscle mass per decade.” Men, in particular, should take note, as they often require more protein due to their typically higher body weight.
2. Calcium
Women over 51 need 1,200 mg of calcium daily, while men need 1,000 mg. Everyone over 70 should aim for 1,200 mg.
“Seniors, who are at a greater risk for bone loss, significantly benefit from focusing on calcium-rich foods,” Balogh said. These foods encourage calcium uptake by bones, improving bone density, reducing bone loss, and lowering fracture risk.
Unlike protein, calcium recommendations differ between genders. Women are generally advised to consume an extra serving of calcium-rich foods, which could include a serving of yogurt, a portion of salmon, or a glass of milk—each providing around 200 mg of calcium.
3. Fiber
Women over 50 should aim for 21 grams of fiber daily, while men need 30 grams.
“Increased fiber intake is particularly beneficial for seniors, as it aids the passage of food through the digestive system,” Balogh said. “With age, it’s common to experience slower digestion.” Fiber helps prevent constipation, bloating, and cramps, but adequate fluid intake is crucial alongside a high-fiber diet.
“To support digestive health and combat constipation, focus on fiber-rich foods like fruits, vegetables, whole grains, and legumes,” Kogan recommended. Examples include 15.5 grams of fiber in a cup of cooked lentils, 5 grams in a cup of broccoli, or 20 grams in a serving of chia pudding.
Good news: It’s never too late to improve your nutrition
It’s easy to look back at years of less-than-ideal eating habits and feel like there’s no turning back. But experts say otherwise. For example, Kogan highlighted that calcium intake remains beneficial at any age. “While bone density peaks in early adulthood, calcium intake in your 60s and beyond can still help slow bone loss and reduce fracture risk, especially when combined with vitamin D. Pairing these nutrients with weight-bearing exercises enhances their absorption and effectiveness.”
0 Comments