Nutrition tips for the elderly: a guide to healthy ageing

There are many different options for a healthy breakfast, including oatmeal with berries and nuts. This delicious meal is rich in fibre, aiding digestion and regulating blood sugar, as berries provide antioxidants to support brain health and immunity. The nuts can add healthy fats and protein for sustained energy too. Eggs and avocado with whole-grain toast are an excellent source of high-quality protein, supporting muscle strength and repair. Whole-grain toast provides fibre for heart and digestive health, and a tasty avocado offers heart-healthy fats that help the body to absorb nutrients for overall health.

A healthy lunch idea can be salmon with quinoa and steamed vegetables, which are packed with omega-3 fatty acids to help support brain function and reduce inflammation. Quinoa is a protein-rich whole grain that provides essential amino acids, while steamed vegetables deliver vitamins and minerals for overall well-being. Or, a hearty vegetable soup with whole-grain crackers can offer essential nutrients, hydration, and fibre which promotes gut health and reduces inflammation. Whole-grain crackers provide complex carbohydrates for steady energy without blood sugar spikes.

For dinner, why not try chicken with roasted sweet potatoes and green beans? Chicken is a lean protein that supports muscle maintenance, while sweet potatoes are rich in fibre and vitamin A, promoting vision and immune function. Green beans provide essential vitamins and minerals to maintain bone and heart health. You can also try a stir-fry with tofu, brown rice and veggies for a plant-based protein that supports muscle and bone health. Brown rice offers fibre and slow-digesting carbohydrates for lasting energy, while a mix of colourful vegetables supplies antioxidants, vitamins, and minerals.

Greek yoghurt with honey and nuts is high in protein and probiotics to aid digestion, while honey provides natural sweetness and has antibacterial properties. Nuts are also packed with great things for the body suh as healthy fats, protein, and fibre. Hummus with carrot sticks provides plant-based protein and healthy fats, while carrots are rich in beta-carotene, promoting eye health and immunity. Cottage cheese with fruit is a high-protein, calcium-rich snack that supports bone strength. Pairing it with fruit adds natural sweetness and important vitamins like vitamin C for immune support.