If you're in your seventies, you've probably spent decades hearing what you shouldn't eat.
Less fat.
Less sugar.
Less salt.
Smaller portions.
But here's the good news...
For many people in their seventies, nutrition isn't about eating less. It's about eating enough of the right foods to help you stay strong, active and independent.
Growing older isn't about slowing down, it's about giving your body what it needs to keep doing the things you love.
Whether that's gardening, walking the dog, chasing grandchildren around the backyard or travelling Australia, good nutrition helps keep you there.
Your body has changed and that's completely normal
As we age, our bodies become a little less efficient.
You might notice:
- You're not as hungry as you used to be.
- Food doesn't taste quite the same.
- You fill up quickly.
- Cooking feels like more effort.
- You don't recover from illness as quickly.
None of these changes mean you should eat less.
In fact, many older adults need more protein and more nutrient-rich foods than they did when they were younger.
Protein becomes your best friend
One of the biggest changes after 70 is that we naturally lose muscle.
This isn't just about strength.
Muscle helps you:
- Get out of a chair easily.
- Climb stairs.
- Carry shopping.
- Maintain balance.
- Recover after illness or surgery.
- Stay living independently.
The best way to protect your muscles?
Eat protein at every meal.
Great choices include:
- Eggs
- Greek yoghurt
- Milk
- Cheese
- Fish
- Chicken
- Lean meat
- Baked beans
- Lentils
- Tofu
- Nuts and seeds
Aim to include a good source of protein at breakfast, lunch and dinner rather than saving it all for the evening meal.
Don't be afraid of healthy fats
Healthy fats are important for maintaining weight, supporting brain health and making meals enjoyable.
Include foods like:
- Olive oil
- Avocado
- Nuts
- Seeds
- Oily fish such as salmon or sardines
A drizzle of olive oil or a handful of nuts can add valuable nutrition without making meals much bigger.
Fibre keeps everything moving
Constipation becomes more common with age, particularly if we're less active or taking medications.
Fibre helps keep the digestive system healthy.
Good sources include:
- Wholegrain bread
- Oats
- Fruit
- Vegetables
- Legumes
- Nuts
- Psyllium, if recommended by your dietitian
Remember that fibre works best when you're also drinking enough fluids.
Calcium and Vitamin D protect your bones
Strong bones become increasingly important as we age.
Calcium-rich foods include:
- Milk
- Yoghurt
- Cheese
- Calcium-fortified plant milks
- Tofu
- Canned salmon or sardines with bones
Vitamin D comes from sunlight, but many older Australians also require supplements. Your GP can check your levels if needed.
Small appetite? Make every mouthful count
If you don't feel like eating large meals, choose foods that provide lots of nutrition in smaller amounts.
Think:
- Greek yoghurt with fruit
- Cheese and wholegrain crackers
- Eggs on toast
- Peanut butter on toast
- Homemade soups with beans or lentils
- Smoothies made with milk and yoghurt
Little meals eaten regularly can be just as nourishing as three large meals.
Keep moving
Food and movement work together.
Simple activities like walking, gardening or resistance exercises help your body use the protein you eat to maintain muscle.
Even two or three short sessions of strength exercises each week can make a real difference.
Eating is about more than nutrition
Food isn't just fuel.
It's birthdays.
Family dinners.
Sunday roasts.
Fresh tomatoes from the garden.
Fish and chips by the beach.
Morning tea with friends.
The healthiest eating pattern is one that nourishes both your body and your enjoyment of life.
There's no prize for eating the smallest meal.
The goal is to eat well enough to stay strong, recover well, remain independent and keep doing the things that matter to you.
When should you see a dietitian?
Consider speaking with an Accredited Practising Dietitian if you have:
- Lost weight without trying.
- Lost your appetite.
- Been in hospital recently.
- Osteoporosis or osteopenia.
- Diabetes.
- Difficulty chewing or swallowing.
- Ongoing constipation.
- Concerns about getting enough protein.
- Questions about healthy ageing.
Growing older is a privilege.
- Eating well helps you enjoy it.
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