Eating well & cooking for one in later life

To get enough protein through the day and maintain muscle, NIA suggests adding seafood, dairy or fortified soy, along with beans, peas and lentils.

Easy protein ideas

• A boiled egg or yogurt as a snack
• Beans or lentils stirred into soup
• Canned fish on toast
• Peanut butter on whole-grain bread

The Dietary Guidelines note that older Americans generally don’t eat enough fruit. Fruits and vegetables add fibre that helps keep your digestion moving.

If chopping is hard, look for pre-cut fruit and vegetables.

NIA suggests trying foods fortified with vitamin B12, such as some breakfast cereals.

NIA suggests seasoning food with herbs and citrus, like lemon juice, to cut down on salt.

Water helps digestion and the absorption of nutrients. NIA suggests drinking plenty through the day and avoiding sugary drinks.

Getting older, dental problems and some treatments can change taste and smell. Smoking and alcohol can dull taste too.

Try

• Fresh herbs, spices, lemon juice or vinegar
• Lightly cooked vegetables with a bit of crunch
• Mixing colours, shapes and textures on your plate
• Trying a new fruit, vegetable or fish

Body changes can make some people feel full sooner. Being more active may help you feel hungrier.

Ideas to try

• Eat smaller meals more often
• Keep easy snacks within reach
• Start with the protein on your plate

People with tooth or denture problems often avoid meat, fruit and vegetables and miss out on nutrients. A dentist can check your teeth and the fit of dentures.

If food feels stuck or is hard to swallow, talk to your provider about what might be causing it.

An occupational therapist can suggest exercises, kitchen changes, special utensils or plates that make cooking and eating easier.

Being unhappy can take away your appetite. Feeling down now and then is normal, but if it lasts weeks, talk with your provider. Help is available.

NIA says planning meals in advance helps you eat a variety of foods and stick to a budget. A shopping list helps too.

Soups, stews and casseroles freeze well. Label each portion with the name and date so you have a “ready meal” on tired days.

Get leftovers into the fridge within 2 hours, and reheat them until steaming hot (165°F).

Some meals take as little as five minutes. NIA’s sample menu includes simple ideas like a vegetable omelette with toast, fruit and yogurt, or baby carrots and hummus.

More quick ideas

• Beans on whole-grain toast
• Canned soup with extra frozen vegetables
• Oatmeal with fruit and nuts
• A sandwich with chicken, tomato and avocado

USDA’s MyPlate Kitchen has healthy recipes and makes shopping lists. The MyPlate Plan tool creates a food plan based on your age, height, weight and activity.

Libraries lend simple cookbooks, and adult education centers often run cooking classes. It’s never too late to learn.

If your partner always cooked, meals may now feel confusing or painful. That’s a normal part of grief. Start with a few simple dishes and build from there.

Cooking classes, library cookbooks and TV cooking shows that go step by step can help you learn at your own pace.

• Eat by a window or outside when you can
• Play music or a favourite radio show
• Set the table, even just for you
• Try a new recipe once a week as a treat

• Ask a friend to cook with you and share the meal
• Have a regular video call over dinner with family
• Start a simple potluck where everyone brings one dish

In a 2024 national survey of people who eat at these sites, 74% said they eat healthier and 75% said the program helps them live independently. For half, this meal gives at least half their food for the day.

NIA suggests looking for meals at a nearby senior center, community center or place of worship. You get a free or low-cost meal and the chance to meet people.

Home-delivered meals bring nutrition and a regular wellness check to older adults who find it hard to get out. Most people getting them say they eat healthier because of the program.

Meals on Wheels providers usually serve adults 60+ who find it hard to shop or cook. Meals may be free, by donation, or on a sliding scale, and you can refer a loved one.

SNAP has special rules for households with someone 60 or older, including a higher savings limit, a deduction for some medical costs, and only needing to meet the net income limit.

The Commodity Supplemental Food Program provides a monthly package of nutritious USDA foods to people with low incomes who are at least 60 years old.

The Senior Farmers Market Nutrition Program helps people 60+ with low incomes buy locally grown fruit, vegetables, honey and herbs at farmers markets and roadside stands. It is run by state agencies.

Shared meals give a reason to cook and a reason to sit down. Even a weekly lunch or a video call at dinnertime can help.

Offer practical help: a ride to the store, an online grocery order, batch cooking together, or labelling freezer meals. Let them choose the food and keep cooking what they can.

You can refer or apply for a loved one who is eligible for Meals on Wheels. Local providers may also offer nutrition advice, transport and social programs.