10 Nutritious Foods to Incorporate Into an Elderly Diet

From countless lectures about diabetes, my weight, and my heart from medical practitioners and nutritionists (even a heart specialist), one of the top things mentioned is adding nuts to a diet. The only things mentioned as often as nuts during all these appointments are blueberries and exercise (berries are later on the list). So, if you’re not having a palm full of nuts daily, do it. The health benefits are ridiculous, and in all honesty, having them to pick at. mixed in with some orange segments, raisins, prunes, or anything you truly enjoy. might actually help sustain energy and an overall healthy diet. 

Nuts are a fantastic addition to any elderly diet because they are packed with nutrients that support heart health, brain function, and overall well-being. Almonds provide healthy fats, fiber, and vitamin E, which help protect cells from damage. Walnuts are rich in omega-3 fatty acids, which support brain health and reduce inflammation. Pistachios offer a good mix of protein, fiber, and healthy fats, making them a great snack that keeps you feeling full. A small handful a day is enough to get these benefits. Just be mindful of portion sizes, as nuts are calorie-dense. If you have trouble chewing, consider nut butters or chopped nuts mixed into meals for the same benefits.

Also Read: The 10 Best Foods to Support Healthy Aging After 50

Wild-caught salmon is the best of the bunch, but any salmon or tuna is packed with omega-3 fatty acids, which are very beneficial. The fantastic thing about either of these options is that you can pick them up in a can and throw them into a salad or sandwich for a super-quick and easy meal, and you’ll still get the benefits. The reason I’ve gone for these over mackerel and other fish is because of the simplicity. Canned salmon and tuna cuts out a lot of the hassle but also takes into account a variety of age-related issues like arthritis, lowered eyesight, and reduced mobility. There are ways to make opening a can and adding it to bread easy for everyone, making these fish an accessible and nutritious choice.

Salmon is rich in omega-3 fatty acids, which are great for heart health, brain function, and reducing inflammation. Tuna also provides these healthy fats along with a high amount of protein, which helps maintain muscle strength as you get older. Eating these fish regularly can support heart health, lower the risk of cognitive decline, and even help with joint pain. If you aren’t already, consider adding salmon or tuna to your diet as a simple and effective way to boost nutrition.

Having food easily on hand is massively important as someone ages. What I found with my own mom and elderly family is that if it’s not easy or part of a long-standing routine, it’ll be missed very quickly. That’s why having nutritious foods that are easy to grab and consume is vital. Depending on the elderly person, it may be best to have someone prepare fruit so it’s in a little tub in the refrigerator, or simply buy readily prepared apple slices and pineapple chunks, but whether that’s the case or not, apples and pineapples offer a huge amount of nutritional benefit.

Apples are high in fiber, which helps with digestion and keeps blood sugar levels stable. They also contain antioxidants that protect cells from damage. Pineapples are packed with vitamin C, which supports the immune system and helps the body absorb iron. The natural sweetness of both fruits makes them a great snack, and because they require little effort to eat, especially if pre-prepared, they’re an easy way to add essential vitamins and fiber to a daily diet.

Okay, this is the first one where it can get a little tricky, especially for older people who have a very fixed palette of things they like and dislike. My wife and I tried my mother-in-law with a lentil curry, and the reaction was both hilarious and horrifying. She acted like we were trying to poison her. However, for the more adventurous elderly, and in some cases, those who are still able to do some cooking, quinoa, lentils, and chickpeas are a fantastic addition to their diet. For those who still enjoy new flavors and textures but can’t cook as they used to, hummus is a great option, it’s made from blended chickpeas and is actually quite delicious.

Chickpeas are rich in protein and fiber, which support digestive health and help keep blood sugar levels stable. Quinoa is a complete protein, meaning it contains all essential amino acids, making it an excellent plant-based protein source. Lentils are also high in protein and fiber, helping with digestion and keeping you full longer. These foods are great for heart health, blood sugar control, and muscle maintenance. 

My wife put broccoli into a salad recently, and I was horrified. With the exception of raw carrots, I’d never eaten raw vegetables before. They were crunchy and tasted surprisingly different from the many ways I’ve cooked broccoli in the past. My point here is that broccoli and carrots can be eaten like fruit with a bit of preparation, washing them and, in the case of carrots, peeling them. A great combo is raw carrot batons dipped into hummus, which is a super-nutritious mix. This is important because keeping vegetables in the diet is crucial, and if someone is no longer able to cut, chop, and cook, there are raw options.

Broccoli is packed with vitamins C and K, as well as fiber, making it great for immune support and digestion. Carrots are high in vitamin A, which supports eye health, a big concern as we age. Sweet potatoes shouldn’t be eaten raw, but if potatoes are a must in a person’s diet, swapping from white potatoes to sweet potatoes adds more nutritional value per meal. They provide fiber and more vitamins while still being a comforting, familiar food. Whether eating carrots or broccoli raw or cooked, these vegetables help keep the body strong and healthy.

Also Read: The Best Herbs and Spices for Brain Health, Memory, and Staying Sharp

I love spinach and loathe kale, but both have fantastic health benefits and are super easy to incorporate into any diet. Whether throwing some leaves into a salad or on top of a sandwich, they add nutrition without much effort. I mention this because both spinach and kale actually taste pretty good on a tuna sandwich and immediately boost the nutritional value. Make it whole wheat bread, and it’s a trifecta of goodness. Again, this list is about adding nutrition while keeping things simple, and spinach and kale fit those criteria perfectly.

Spinach is high in iron and antioxidants, which support eye health and help fight inflammation. Kale is packed with vitamins C and vitamin K, along with fiber, which helps digestion and supports bone health. If eating them raw isn’t appealing, both can be easily blended into soups, stirred into scrambled eggs, or mixed into a smoothie for a nutrient boost without a strong taste. The key is finding easy ways to add them in, so the benefits are there without making them a hassle. 

Okay, this one, like lentils, chickpeas, and quinoa, might be a hard pass for many elderly people. However, it’s just a slightly thicker yogurt that contains more nutritional value. The great thing about this is that it’s up to the person to add the flavor, as Greek yogurt is an excellent base. For example, I add blueberries, apples, pineapple, real honey, and even walnuts and almonds.

Don’t get me wrong, before my health issues, I didn’t regularly eat this. But when combined with the right ingredients, it’s delicious. It’s not like most “healthy eating” where you feel like you’re sacrificing flavor. It’s customizable, so there should be a combination that fits any palate.

Greek yogurt is packed with calcium and protein, which support bone health and help maintain muscle strength. It also contains probiotics, which aid digestion and promote gut health. These are all essential for the elderly. 

For those who eat meat, adding chicken breast to a diet is a fantastic way to get much-needed protein. Chicken can be picked up ready-cooked, ready-prepared, and ready to eat, all of which cut down on hassle. If an elderly person can open their refrigerator and grab some ready-to-eat chicken (we’re talking whole chicken, not processed chicken) and add it to a salad, sandwich, or something they’re making, it makes meals easier while still delivering the nutrition needed.

Chicken breast is a great source of lean protein, which helps maintain muscle health and keeps the body strong as it ages. Unfortunately, much of the sliced chicken found in grocery stores is heavily processed, meaning a lot of the nutritional value is lost. Opting for fresh, roasted, or grilled chicken ensures that the protein content stays high without unnecessary additives. For those who have trouble cooking, pre-cooked rotisserie chicken or meal-prepped portions can be an easy and healthy way to keep it in the diet.

As mentioned right at the start, beyond nuts, berries are one of the most common things experts in the field of health have pushed on me. However, when comparing raspberries, strawberries, blackberries, and blueberries, it’s the mighty blueberry that comes out on top for me because everything you add it to tastes better. Seriously, add blueberries to Greek yogurt, it’s better. Add blueberries to a smoothie, it tastes better. Plus, where I live, blueberries are often half the price of other berries, making them a super-affordable superfood.

However, getting elderly people to eat blueberries is tough. I know this as I’ve tried it at my mom’s care home. The gateway berry is most often a strawberry. Who doesn’t love strawberries? They’re sweet, easy to eat, and feel a little decadent. They also happen to be packed with antioxidants, fiber, and vitamin C. All berries are great for digestive health, reducing inflammation, and supporting brain function. Whether eaten on their own, mixed into yogurt, or blended into a smoothie, they’re an easy and delicious way to add vital nutrients to a diet. 

Also Read: 10 Fascinating Facts About Energy in Food and Diet

This one might need to be skipped for some, but we couldn’t have a list of nutritious foods for the elderly without including eggs. They’re an explosion of nutrition, affordable, and can be combined into other foods or used solo to create a meal. The issue is how fiddly some elderly people may find cracking or cooking eggs. I say this purely based on my own experience of cooking with elderly people in my family. 

However, if a person still has good finger control and hand-eye coordination, they should be okay to at least make a simple scramble. Mixing scrambled eggs with ready-to-eat chicken and spinach leaves is seriously delicious and packs in protein, vitamins, and fiber all in one go. Eggs are a great source of protein and essential vitamins, helping with muscle maintenance and overall health. For those who struggle with cooking, pre-boiled eggs are an easy alternative, ready to peel and eat without the hassle of cracking and cooking.