Nutrition for older people

Eat at least three meals a day

• Try to include foods from all five food groups every day:
  • grain (cereal) foods
  • vegetables
  • fruit
  • dairy foods
  • lean meat and meat alternatives.
• Don’t skip meals – make sure you have breakfast, lunch and dinner each day.
• Have snacks as well if you have lost weight or your meals are small.

Eat at least three serves of grain (cereal) foods a day

Choose mostly wholegrain and/or high fibre varieties. One serve of grain food is:

• a slice of bread or a crumpet
• half a cup of cooked rice, pasta or noodles
• half a cup of cooked porridge or 2/3 cup of breakfast cereal
• three crispbreads.

Eat two serves of fruit a day

Choose mostly fresh fruit or tinned fruit in natural juice. One serve of fruit is:

• a medium piece (for example apple or banana) or two small pieces (for example apricot or kiwi)
• a cup of tinned fruit
• half a cup of fruit juice or a small handful (30g) of dried fruit.

Eat five serves of vegetables a day

One serve of vegetables is:

• half a cup of cooked vegetables
• a cup of salad vegetables
• half a cup of cooked legumes or beans, including baked beans
• half a medium potato or sweet potato.

Have at least three serves of dairy a day

One serve of dairy is:

• a cup of milk (250ml)
• a cup (250ml) of soy, rice or other cereal drink with at least 100mg of added calcium per 100ml
• a small tub of yoghurt or a cup of custard
• two slices of cheese.

Eat at least two serves of meat or alternatives a day

One serve of meat or meat alternatives is:

• a piece of lean meat or chicken the size of your palm. This is about 90-100g (before it's cooked)
• a piece of fish the size of your hand. This is about 115g (before it's cooked) or a small tin of fish
• two large eggs
• a cup of cooked dried beans, lentils, chickpeas or tinned beans
• a small handful (30g) of nuts or seeds, or a tablespoon of nut paste like peanut butter.

Drink plenty of fluid everyday

You will need to drink more if you’re being active or it’s a hot day. Aim for at least eight glasses a day.

• Water is best because it is healthy, cheap and easy to get.
• Other fluids include milk, tea, coffee, juice, soup, custard or jelly.

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Learn more about Healthy Ageing