Healthy Aging

Although the core principles of healthy eating stay the same, our nutrition needs shift throughout our lifetime. Our nutrition and meal tips can help you understand these needs and support healthy aging through food.

Healthy Aging with Delicious & Nutritious Food

Watch our webinar with Wegmans Nutritionist Marda Heuman, RDN, to learn how food supports healthy aging, which nutrients matter most, and how to put together simple, delicious meals.

The body’s ability to absorb and use many nutrients becomes less efficient as people age. Plus, chronic conditions and medications can affect nutrient absorption and requirements. That’s why it’s important to regularly enjoy foods and beverages that provide these nutrients.

Protein

Age-related muscle loss can begin as early as your 30s or 40s. Protein can help prevent or slow this age-related muscle loss.

Animal sources: fish, poultry, beef, pork, dairy, and eggs

Plant sources: tofu, beans, and lentils

Vitamin B12

Older adults produce less stomach acid, which decreases the absorption of B12. This vitamin is important for keeping your blood and nerve cells healthy.

Sources: meat, poultry, seafood, dairy, and eggs

Calcium, Vitamin D, Magnesium

As you get older, bones tend to weaken and blood pressure may rise. These nutrients are all important for bone health and regulating blood pressure.

Sources: milk, yogurt, and fortified soy milk

Dietary Fiber

Digestion may slow down with age, and the risk for certain conditions (e.g., diverticulosis) increases over time. Fiber keeps your digestive system running smoothly and supports intestinal health. It is also good for your heart!

Sources: plant foods like fruits, veggies, grains, nuts, seeds, and beans/legumes

Water

Your ability to sense thirst decreases with age, so staying hydrated becomes more of a challenge. Water is essential for all body processes and can help prevent fatigue, headaches, and dizziness.

Sources: still or sparkling water, milk, coffee, tea, 100% fruit or vegetable juice, and fruits & vegetables

Did You Know? It remains important to limit saturated fats, added sugars, and sodium as you age, which helps keep your blood pressure in check and your heart beating strong.

You generally require fewer calories as you age, yet your nutrient needs remain about the same as when you were younger. This makes it important to prioritize nutrient-rich foods—those that provide vitamins, minerals, and other beneficial components with few added sugars, saturated fat, and sodium—to keep you feeling your best.

Start with “Half-Plate Healthy”

Build a nutrient-packed meal by first thinking “Half-Plate Healthy”—this means filling half your plate with fruits and veggies and half with anything else. See below for other simple steps to round out your plate so it is balanced and nutrient dense.

1

Fill ½ of Your Plate with
Fruits and Vegetables

Include any fruits and veggies you enjoy—one is not better than another!
Keep things fresh and fun by trying fruits and vegetables that are new to you
Consider pre-cut, frozen or canned options as convenient time-savers

2

Fill ¼ of Your Plate with
Whole Grains

This includes brown rice, quinoa, whole grain bread, whole grain pasta, and whole grain cereal
Look for the whole grain key on Wegmans Brand products
Consider our convenient steamable brown rice or frozen brown rice

3

Fill ¼ of Your Plate with
Protein Sources

This includes fish and seafood, skinless or ground poultry and lean cuts of meat, milk, yogurt, eggs, beans, lentils, and peas
Keep it easy by buying cooked, ready-to-serve proteins like canned tuna, chicken, and beans

4

Don’t Be Afraid of
Healthy Fats

Olive oil, avocados, nuts, and seeds are all great options
Finish your veggies with a drizzle of oil, or consider avocados as a tasty condiment on sandwiches

Keeping a variety of foods on hand gives you options to mix and match for balanced meals. Get started with these pantry staples chosen by our Nutrition Team: