Nutrition for Healthy Ageing
Protect muscle, support bones and maintain energy as you get older — with practical food choices and realistic routines.
LANGTONS PRACTICAL COACHING GUIDE
Nutrition for Healthy Ageing: what matters most
Healthy ageing is about preserving strength, independence and quality of life. Nutrition works alongside resistance training, cardiovascular activity, sleep and medical care. There is no single anti-ageing food; consistent habits matter far more.
1. Prioritise protein and resistance training
Ageing can bring a gradual decline in muscle mass and strength. Regular resistance training and sufficient protein help support muscle maintenance. Expert guidance for many healthy older adults suggests around 1.0–1.2 g/kg/day as a minimum practical target, with higher amounts sometimes appropriate for active people or during illness [1]. For healthy older adults undertaking regular strength training, Langtons may use 1.5–2.0 g/kg/day where suitable, but this is not a blanket target for everyone.
Spread protein across meals rather than leaving almost all of it until dinner. See the full protein guide →
2. Bone health: calcium, vitamin D and exercise
Calcium contributes to normal bone health, while vitamin D helps the body absorb it. UK guidance generally recommends 700 mg calcium per day for adults, although some people need different amounts [2]. Adults should consider a daily 10 microgram vitamin D supplement during autumn and winter; some at-risk groups may need it throughout the year [3]. Include calcium-rich foods such as milk, yoghurt, calcium-set tofu and fortified alternatives. Weight-bearing and muscle-strengthening exercise also matter.
3. Fibre, heart health and blood pressure
Keep vegetables, fruit, wholegrains, beans and pulses in the diet; UK guidance recommends about 30 g fibre/day for adults [4]. Choose unsaturated fats more often and moderate salt intake. These habits support cardiovascular health and bowel function, which can become more challenging with age.
4. Appetite, hydration and practical barriers
Appetite may fall with age, while cooking, shopping or dental issues can make eating well harder. Use nutrient-dense, easy meals: eggs on toast, yoghurt with fruit, bean soup or fish with potatoes. Keep drinks accessible and notice signs of dehydration. Unintentional weight loss, persistent appetite changes or swallowing problems deserve medical review.
5. Avoid unnecessary restriction
For an older person with low body weight, frailty or unintentional weight loss, an aggressive calorie deficit can be harmful. Preserving muscle and adequate food intake may be more important than reducing scale weight. A GP or registered dietitian should guide nutrition for malnutrition, kidney disease or complex health conditions.
6. A simple daily routine
Include protein at breakfast, lunch and dinner; aim for several portions of vegetables and fruit; choose higher-fibre carbohydrate; include calcium-rich foods; and maintain a consistent strength-training routine appropriate to your health and ability. Small, repeatable changes beat complicated supplement stacks.
Nutrients and habits worth attention
| Focus | Food or action | Why |
|---|---|---|
| Protein | Eggs, dairy, fish, tofu, beans; resistance exercise | Supports muscle maintenance |
| Calcium | Milk, yoghurt, fortified alternatives, calcium-set tofu | Supports bone health |
| Vitamin D | Consider 10 micrograms/day in autumn/winter | Helps calcium absorption |
| Fibre | Oats, wholegrains, fruit, beans and vegetables | Supports digestive and cardiovascular health |
Recipes to put the advice into practice
Salmon, bean & leafy-green salad
Ingredients: 200 g cooked salmon; 240 g drained cannellini beans; 120 g spinach; 150 g tomatoes; 15 g olive oil; lemon
Method: Flake cooked salmon, rinse beans and combine with vegetables. Toss with oil and lemon. Chill promptly if preparing ahead.
Soft scrambled eggs & spinach on toast
Ingredients: 2 eggs; 80 g wholemeal bread; 80 g spinach; 5 g olive oil; 100 ml semi-skimmed milk
Method: Wilt spinach in oil. Whisk eggs with milk and stir gently over low heat until cooked through. Serve on toasted bread.
Chicken, barley & vegetable soup
Ingredients: 220 g cooked chicken breast; 100 g dry pearl barley; 150 g carrots; 100 g leek; 100 g peas; 700 ml low-salt stock
Method: Simmer barley in stock until nearly tender. Add chopped vegetables and cook until soft. Stir in shredded cooked chicken and heat thoroughly.
Fortified yoghurt, berries & seeds
Ingredients: 200 g plain fortified yoghurt; 100 g berries; 25 g oats; 15 g pumpkin seeds; 15 g chopped almonds
Method: Combine yoghurt, berries and oats; sprinkle with seeds and almonds. Choose a yoghurt with calcium listed on the label.
Nutrition figures are illustrative estimates per serving, not laboratory analyses. They vary with brands, cooking losses and exact portion sizes. Check labels, allergies and food safety; individual needs vary.
Common questions
Does everyone over 60 need 2 g/kg protein?
No. Requirements depend on health, activity, body composition and clinical circumstances.
Can supplements replace food?
They may help address a specific gap but do not replace a varied diet and regular physical activity.
Evidence & further reading
Sources underpin the general recommendations above. Practical Langtons coaching examples are not endorsements or prescriptions from the NHS or NICE.
- PROT-AGE Study Group — Evidence-based recommendations for optimal dietary protein intake in older people
- NHS — Calcium
- NHS — Vitamin D
- NHS — How to get more fibre into your diet
- Royal Osteoporosis Society — Nutrition for bones
Written by Langtons Health & Fitness · November 2026 · General nutrition education, not personalised medical advice. References should be checked periodically. If you have a medical condition or prescribed diet, consult your clinician or a registered dietitian.