Written by Nutrition for Older Adults (Protein, Fibre, Hydration)
Overview
As people age, nutrition becomes increasingly important for maintaining muscle strength, bone health, digestion, and cognitive function. Three key focus areas for older adults are protein, fibre, and hydration.
Protein Needs
Protein helps preserve muscle mass and supports recovery from illness or surgery. Older adults often require slightly higher protein intake compared to younger adults.
- Target: about 1.0–1.2 g of protein per kilogram of body weight per day.
- Sources: lean meat, poultry, fish, eggs, dairy, beans, lentils, and nuts.
- Spacing: spread protein intake evenly across meals to maximise benefit.
Fibre & Digestive Health
Adequate fibre supports bowel health, lowers cholesterol, and helps stabilise blood sugar. Fibre also supports gut microbiota, which influences overall wellbeing.
- Target: around 30 g of fibre per day for adults.
- Sources: wholegrains, fruit, vegetables, pulses, nuts, and seeds.
- Balance: increase fibre gradually, alongside hydration, to avoid bloating.
Hydration
Older adults may have a reduced sense of thirst, which increases dehydration risk. Even mild dehydration can affect concentration, mood, and increase fall risk.
- Target: 6–8 cups (about 1.5–2 litres) of fluid daily, unless restricted by a GP.
- Sources: water, milk, tea, coffee, soups, and hydrating foods such as fruit.
- Warning signs: dark urine, dizziness, dry mouth, or confusion.
Practical Tips
- Include a protein source in each meal.
- Keep fruit, nuts, or wholegrain snacks on hand.
- Set reminders or use a water bottle to maintain hydration.
- Seek advice from a dietitian if appetite is poor or weight is changing.
FAQs
How can older adults increase protein if they eat less?
Choose easy-to-digest, high-quality proteins like yoghurt, eggs, or fish. Protein shakes or fortified foods may also help if recommended by a healthcare professional.
What if drinking water is difficult?
Hydration can also come from milk, tea, coffee, fruit, vegetables, and soups. Avoid excessive alcohol, which dehydrates.
References
- NHS. Eat well: NHS advice
- British Dietetic Association. Food facts and resources