1- Cut calories - As we age, we tend to be less active, our bodies lose muscle and our metabolism slows. As a result, we need fewer and fewer calories in order to maintain our weight. It’s estimated that our calorie requirements drop by as much as 20% between the ages of 20 and 60.
2- Downing fluids - As we get older, we may have a harder time recognizing that we’re in need of fluids. Experts recommend consuming fluids even when you’re not thirsty, particularly during the summer months. Food that’s high in water content, such as lettuce, vegetable juice and soup, is also a smart choice.
3- Any kind of fruits and vegetables - Fresh, frozen, canned–it doesn’t matter. Experts say older adults should focus on eating as many fruits and vegetables as possible, rather than worrying about their packaging. Frozen pre-cut vegetables or pre-peeled baby carrots may be a particularly smart choice for people dealing with arthritis.
4- Vitamin B12 - Another side effect of getting older is a tendency to absorb less vitamin B12, which can lead to anemia and make you feel weak and tired. Because aging can lead to low stomach acid, which interferes with absorption of the nutrient through food, a supplement might be worth a try.
5- Spice it up - Aging can often be accompanied by a loss of taste and smell, making it difficult for some older adults to pay attention to their diets. One way to combat the problem is to kick up your foods with herbs and spices, such as tarragon, ground cinnamon and turmeric, which are also high in healthy antioxidants.
According to Allison Van Dusen