When we reach our fifties, it’s common to notice a change in daily energy levels. This is normal to an extent, but a vitamin B12 deficiency may also be to blame. If a person tests as B12 deficient, daily supplementation is key. Feeling lethargic obviously isn’t ideal, but accepting a slump in energy can lead to decreased mobility and activity, which contribute to osteoporosis, heart weakening and alterations in bowel movements. Overall health is all one big, interconnected circle, so it’s important to do what’s needed to stay active and maintain a high quality of life. Dietary sources of B12 include beef liver, mackerel, sardines, red meat, yogurt and fortified cereals.
Your metabolism slows down. This happens naturally, but it becomes more pronounced if you don’t get as much exercise as you should. When your metabolism slows, your body doesn't burn as many calories, which means you need to eat less to stay at a healthy weight. As a result, the foods you eat should be as nutrient-rich as possible. Most women with average activity levels need about 1,800 calories per day. Men with an average activity level need about 2,300 calories each day. You’ll need fewer calories if you’re sedentary, more if you are very active.
Simply put, good nutrition is essential for your physical health. Making good food choices may help you prevent or manage diseases and other physical conditions. Certain foods—such as those that contain omega-3 fatty acids—can also help your mind stay sharp. So adopting heathier eating habits is in your best interests if you intend to enjoy your senior years to the fullest.
Certain medications can affect how food tastes, according to the National Institute on Aging. Ask your doctor to suggest other options if the medications you take affects your appetite. Some medications can also interact with certain foods and nutritional supplements. If you’re taking a medication, it’s wise to check with your doctor or pharmacist to find out whether you need to make any changes to your diet.
Omega-3 fatty acids—There are three types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). It's recommended that all adult men and women consume 1.6 grams or 1.1 grams of ALA, respectively, each day. Both men and women should consume 500 mg of EPA and DHA per day. Some of the best food sources of omega-3 fatty acids include:

A healthy diet is rich in fiber, protein, vitamins, minerals, and other nutrients, according to the United States Department of Agriculture (USDA). As the National Council on Aging notes, details about nutrition for seniors you might change as people age. Because your metabolism slows, you may need fewer calories than earlier in your life. However, your body may need more of certain nutrients. This may be especially true if you have a chronic condition, such as diabetes or high blood pressure. Nutrition for seniors can be complex. Always talk with your doctor before changing your diet.
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I am a registered dietitian and licensed nursing home administrator, With decades of experience in nursing home administration and nutrition, I now recruit other like-minded and qualified consultants to serve my clients. Over the years, Balanced Senior Nutrition has grown into a full-service consulting firm with dietitians servicing nursing homes, assisted living facilities, home health agencies and community organizations throughout Florida.
Our body composition changes with age. Aging is associated with an increase in total body fat, as well as a shift of that fat distribution. An older individual has higher total body fat and visceral fat (fat surrounding the organs). While routine physical activity may help lessen this shift, some degree of change is inevitable. To some extent, a small increase in overall fat may be healthy. Think of it this way—if you slip and fall, you will likely fare much better with adequate fat tissue to pad and protect your bones.
Omega-3 fatty acids—There are three types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). It's recommended that all adult men and women consume 1.6 grams or 1.1 grams of ALA, respectively, each day. Both men and women should consume 500 mg of EPA and DHA per day. Some of the best food sources of omega-3 fatty acids include:
You can find trusted nutrition information in the Dietary Guidelines for Americans, which contain advice about what and how much to eat and which foods to avoid. Every 5 years, the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services use the latest nutrition research to develop these Guidelines that encourage people to eat healthier.
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