What to eat for your age
Published on 18 October 2021
Few things stay the same as we age, and our nutritional needs are no different.
As we get older, we are more prone to deficiencies in calcium, vitamin D, vitamin B12, iron, magnesium and several other important nutrients. Ageing may also reduce a person’s ability to recognise sensations like hunger and thirst.
Our social, psychological, economic and leisure roles also play a factor in the food choices we make.
We asked Aquahub and Aquanation personal trainer, and dietitian, Byron Manning, how we can keep kicking our health and fitness goals as we age.
If you’re finding that your diet isn’t helping you achieve your goals, it’s probably due to the fact that your body’s needs change over time.
Here’s what to expect for your age bracket.
Children, adolescents & young adults
Eating healthy food is important at any age, but it’s especially important for children and adolescents. As your body is still growing, it’s vital that you eat enough good, quality food and the right kinds to meet your energy and nutritional needs.
“You might be a little slack in terms of the quality of your diet if you’re younger,” says Manning.
When it comes to eating for sports, the good news is that reaching your peak performance level doesn’t require a special diet or supplements, but good old-fashioned fruit and veg.
According to Manning, there’s no need to go hard on the shakes if you’re trying to build muscle. Instead, he recommends wholefoods as the best way to stay healthy and achieve your goals.
“You might see younger gym-goers putting everything they think they need in a shake and away you go, when really, you still need all your veggies and all your fruits.”
He advises keeping macronutrients (protein and carbs) in mind. Protein is an essential macronutrient, alongside fats and carbohydrates.
“Macronutrients per age group in general will increase, essentially because you are growing – you burn more, so you need more,” the dietitian explains.
Equally as important is getting the recommended daily intake of calcium.
Strong bones are made during childhood and the adolescent years. People gradually lose bone as they get older, starting in their 20s. Teenagers need to get enough calcium in their diets to build strong bones and fight bone loss later in life.
The Australian Dietary Guidelines (ADG) is a great reference, which provides advice on the recommended number of daily serves from each of the five food groups for children and young people.
In the middle
When you’re smack bang in the middle, dietary requirements can differ between males and females.
Certain dairy products and their non-dairy alternatives are an essential component for a healthy diet. Milk, cheese and yoghurt are rich sources of calcium, protein, vitamins and minerals, and, to a lesser degree, some leafy green vegetables, nuts and calcium-fortified orange juices.
When it comes to calcium, most people need at least 2-3 serves each day.
According to the Australian Dietary Guidelines, the recommended serves for males and females in their 50s is 2.5 and 4 serves per day respectively.
Manning says this is due in large part to women being more at risk of developing osteoporosis.
Women have a lower bone density than men, so they need a regular source of calcium and vitamin D to keep their bones sturdy.
A recent study by the Journal of Bone and Mineral Research found that while men in their 50s did not experience the rapid loss of bone mass that women do in the years following menopause, by their late 60s, they lose bone mass at the same rate as women. These changes can also increase their risk of osteoporosis and fractures.
And while a diet high in calcium cannot reverse age-related bone loss, it can slow down the process.
Age-related muscle loss, called sarcopenia, affects both men and women. Less muscle means greater weakness and less mobility. The good news is you can regain muscle mass and build strength through resistance training.
There are other consistencies, too, for both men and women, says Manning.
From 50 onwards, both need slightly less of some food groups, such as lean meats and eggs, tofu, nuts and seeds.
Young at heart
Our nutritional needs vary with age and gender. If you’re in that older age bracket (65-plus) , the foods and drinks that make up a healthy diet may need to be slightly different from when you were younger. In general, you’ll need less of some foods and more of others.
What you eat doesn’t necessarily have to change if you already have a healthy, balanced diet. You simply need to be aware of your own specific nutrition requirements and adjust your food choices so your body gets exactly what it needs for good health in older age.
“The recommended daily intake for protein, for example, increases from 64g to 81g once you’re 70 years of age for males, and up to 67g once you’re over 50 for females,” says Manning.
Keeping your healthy eating on track no matter your age
One of the best ways to maintain good health whatever your age is knowing the basics when preparing food and cooking for you and your family, says Manning.
“Cooking and food preparation in general is a long-term skill that will never stop benefiting you.”
The cornerstone of a healthy diet is to eat food that is as close as possible to the way nature made it. That means replacing processed food with real food whenever possible and eating plenty of vegetables and healthy sources of protein.
For more about what you should be eating and how much for your age, Manning recommends starting with the Australian Dietary Guidelines.
The guidelines are based on the best available science about the types and amounts of foods and dietary patterns that may promote health and wellbeing, and reduce the risk of diet-related conditions and chronic disease.
Byron Manning is a personal trainer at Aquanation. He holds a Bachelor of Food and Nutrition Science and a Masters of Dietetics from Deakin University.