Club Wellbeing · Member Wellbeing Series
Nutrition
What we eat shapes how we think, feel, and function — at every age.
Download PDF Factsheetlater life
Nutrition in later life is not about dieting or deprivation. It is about giving the body and brain what they need to keep doing what you ask of them.
And yet, for many older adults, eating well quietly becomes harder — not through any lack of willpower, but because life changes in ways that affect how, when, and why we eat.
How Nutrition Needs Change as We Age
Our bodies change in ways that directly affect nutrition, and understanding this removes a lot of unnecessary guilt and confusion.
Fewer Calories — But More Nutrients
Metabolism slows and muscle mass declines, so energy requirements drop. But the need for vitamins, minerals, and protein stays the same — or increases.
The quality of what we eat matters more than ever. Every meal counts a little more.
Absorption Changes
The body becomes less efficient at absorbing certain nutrients — particularly vitamin B12, calcium, and vitamin D.
This is why older adults often need more of these nutrients, even if their diet seems adequate on paper.
Appetite Can Decrease
Reduced sense of smell and taste, medications, dental issues, and lower activity levels can all suppress appetite.
Eating less of the right things can lead to deficiencies that affect energy, mood, and immunity.
Thirst Signals Weaken
The sensation of thirst diminishes significantly with age. Many older adults are mildly dehydrated without realising it.
Dehydration affects concentration, mood, kidney function, and can worsen constipation and urinary tract infections.
Key Nutrients for Later Life
| Nutrient | Why It Matters in Later Life | Good Sources |
|---|---|---|
| Protein | Preserves muscle mass, which declines with age. Supports immunity and wound healing. | Eggs, fish, chicken, legumes, dairy, nuts |
| Calcium & Vitamin D | Bone strength and fracture prevention. Vitamin D also supports mood and immunity. | Dairy, leafy greens, oily fish, sunlight |
| Fibre | Gut health, bowel regularity, and reducing cholesterol and blood sugar. | Wholegrains, vegetables, fruit, legumes |
| Omega-3 fats | Brain health, reducing inflammation, and supporting heart and joint health. | Oily fish, walnuts, flaxseed, chia seeds |
| B Vitamins | Energy, nerve function, and reducing dementia risk (especially B12, folate). | Meat, eggs, dairy, fortified cereals, leafy greens |
| Water | Thirst sensation diminishes with age — dehydration is common and often unrecognised. | Water, herbal tea, soups, fruit and vegetables |
What Gets in the Way of Eating Well
Poor nutrition in later life is rarely about not knowing what to eat. It is usually about circumstances.
If you recognise any of these, you are not alone — and they are all worth addressing.
Simple, Practical Steps
Making Eating Easier
- Keep it simple. Nutritious does not have to mean complicated. Eggs on toast, tinned fish, yoghurt and fruit — all excellent.
- Batch cook. Make larger amounts when energy is good and freeze portions for harder days.
- Keep healthy staples on hand. Tinned beans, frozen vegetables, eggs, oats, and nuts are affordable, nutritious, and easy.
- Eat with others when you can. Social eating improves appetite, enjoyment, and dietary quality.
- Drink water regularly. Set a reminder if needed. Aim for 6–8 glasses a day.
When to Get Extra Support
- Unintentional weight loss — speak to your GP. It is always worth investigating.
- Persistent fatigue or low mood — ask your doctor to check B12, iron, and vitamin D levels.
- Difficulty shopping or cooking — community services, meal delivery programs, and home help are available and worth using.
- Loss of appetite lasting more than a few weeks — this warrants a conversation with your GP or a dietitian.
A referral to an Accredited Practising Dietitian is available through your GP and is often Medicare-subsidised.
The Gut–Brain Connection
One of the most exciting areas of recent nutrition science is the relationship between gut health and mental wellbeing.
Around 90% of the body's serotonin — the neurochemical most associated with mood stability and calm — is produced in the gut. A healthy, diverse gut microbiome supports better mood, lower anxiety, and improved cognitive function.
What you eat is not just about your body. It is directly shaping your mood, your energy, and your resilience.Foods that support gut health:
- Fermented foods — yoghurt, kefir, sauerkraut
- High-fibre foods — vegetables, fruit, legumes, wholegrains
- A variety of plant foods — aim for as many different vegetables and fruits as possible across the week
- Limit ultra-processed foods — these disrupt the gut microbiome
A Note for Lions Clubs
Clubs are in a unique position to support members' nutrition — simply by creating opportunities to eat together.
A shared meal before or after a meeting, a morning tea, a community BBQ — these are not just social events. For members who live alone or rarely cook properly for themselves, they can be genuinely nourishing in every sense.
The table is one of the oldest places of connection. It still is.
A Moment to Reflect
- How would you honestly describe your eating at the moment?
- Is there a barrier — practical, emotional, or social — that is getting in the way?
- Is there one small change you could make this week — not a diet, just one thing?
Eating well is an act of looking after yourself. And you are worth looking after.