Six Important Food Groups for People Aged 60+

Here are six important foods (or food groups) for people over 60, along with why they are important, how to serve them, and some short tips and warnings.

Fish that are high in fat, like salmon, mackerel, and sardines

Important nutrients include omega-3 fatty acids (EPA/DHA), vitamin D, and high-quality protein.

Benefits: It helps keep your heart and brain healthy, lowers inflammation, and keeps your muscles strong.

Serving size: 2–3 times a week, with 3–4 ounces cooked per serving.

Tip: For calcium, use canned sardines or salmon with bones. For bigger fish, refer to the mercury guidelines.

Lean protein sources include poultry, eggs, and tofu.

Important nutrients include complete protein, iron, and B12 (from eggs).

Benefits: helps the immune system work better, heals wounds, and keeps muscle mass and strength.

Serving: If you can, try to get 20 to 30 grams of protein in each meal. For example, you could eat 2 eggs or 3 to 4 ounces of cooked chicken.

If chewing is challenging, soft foods like scrambled eggs, shredded chicken, and silken tofu are easier to eat.

Milk, yogurt, and fortified plant milks are dairy or fortified alternatives.

Important nutrients: protein, calcium, and vitamin D.

Benefits: helps meet vitamin D needs, keeps bones healthy, and lowers the risk of fractures.

Serving size: 1 to 2 cups of milk or yogurt per day.

Be careful: pick yogurts with less sugar and check the fortification levels on plant milks.

Beans, lentils, and chickpeas are legumes.

Important nutrients include iron, potassium, fiber, and plant protein.

Benefits: Fiber helps keep your blood sugar and bowel movements regular. Plant protein helps keep your heart and muscles healthy.

Serving: 1/2 to 1 cup cooked per meal or a few times a week.

Tip: Canned beans that have been rinsed are quick and lower in sodium.

Spinach, kale, broccoli, carrots, and peppers are all leafy greens and colorful vegetables.

Folate, vitamin K, vitamin C, antioxidants, and potassium are some of the most important nutrients.

Benefits: support the health of bones and blood vessels, lower the risk of chronic diseases, and improve thinking.

Serving: at least 2–3 cups of vegetables every day, with a range of colors.

Warning: If you are taking warfarin, make sure you get the same amount of vitamin K every day. Talk to your doctor.

Whole grains, like oats, brown rice, and whole-grain bread

Important nutrients include magnesium, fiber, and B vitamins.

Benefits: helps with digestion, keeps blood sugar and cholesterol in check, and gives you energy for a long time.

Serving: For most grain servings, like 1/2 to 1 cup of cooked oats or rice, choose whole grains.

If you have trouble chewing, start with ground or softer whole grains, like steel-cut oats that have been cooked longer.

Here are a few additional quick notes that may be helpful.

Older adults often need to be reminded to drink, so try to drink fluids throughout the day unless your doctor tells you not to.

Supplements: It’s common to be low in vitamin B12 and vitamin D, so talk to your doctor before taking any.

Talk to your doctor or pharmacist about any major changes to your diet, especially if you are taking more vitamin K, fiber, or potassium.

To meet your calorie and nutrient needs, focus on variety and easy-to-make meals like soups, stews, and smoothies.