Young at Heart Young at Heart

WIN Weight-control Information Network

TIPS FOR OLDER ADULTS

Healthy Eating & Physical

Activity Across Your Lifespan
Index

Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . 1

Healthy Eating

What is healthy eating?. . . . . . . . . . . . . . . . . 2

Tips for Healthy Eating . . . . . . . . . . . . . . . . . 3

Planning and Preparing Your Meals . . . . . . . 5

Check with your health care provider. . . . . . 6

What is a healthy weight?. . . . . . . . . . . . . . . 8

Physical Activity

Tips for Safe Physical Activity. . . . . . . . . . . 10

Getting Active . . . . . . . . . . . . . . . . . . . . . . . 12

Work physical activity into your day. . . . . . . 16

Be good to yourself. . . . . . . . . . . . . . . . . . 17

Additional Resources. . . . . . . . . . . . . . . . . 19

Young at Heart
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Introduction

Healthy eating and regular physical

activity are keys to good health at any

age. They may lower your risk for obesity,

type 2 diabetes, coronary heart disease,

cancer, and other chronic diseases. They

may even help ward off depression and

keep your mind sharp as you age. This

brochure offers tips and tools to help people aged 65 and over eat healthfully and

be physically active. Talk to your health

care provider for more specific advice if 

you have health problems or concerns. 

Remember, it is never too late to make

healthy changes in your life.
Healthy Eating

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What is healthy eating?

A healthy eating plan for older adults includes a variety

of nutrient-rich foods. In January 2005, the U.S. Department of Health and Human Services and the U.S. 

Department of Agriculture jointly released the 2005

Dietary Guidelines for Americans. These new guidelines outline recommendations to promote health and

reduce the risk of chronic disease through nutritious

eating and physical activity. The recommendations

include some of the nutritional needs of older adults. 

For more information about food groups and nutrition

values, visit www.healthierus.gov/dietaryguidelines.
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Tips for Healthy Eating

To help you stay on track with your healthy eating plan,

follow these tips:

●	 Do not skip meals. Skipping meals may cause your

metabolism to slow down or lead you to eat more

high-calorie, high-fat foods at your next meal or

snack.

●	 Select high-fiber foods like whole-grain breads and 

cereals, beans, vegetables, and fruits. They may

help keep you regular and lower your risk for chronic diseases, such as coronary heart disease and

type 2 diabetes.

●	 Choose lean beef, turkey breast, fish, or chicken 

with the skin removed to lower the amount of fat

and calories in your meals. As you age, your body

needs fewer calories, especially if you are not very

active.

●	 Have three servings of vitamin D-fortified low-fat/fatfree milk, yogurt, or cheese every day. Milk products

are high in calcium and vitamin D and help keep

your bones strong as you age. If you have trouble

digesting or do not like milk products, try reducedlactose milk products, or soy-based beverages, or

tofu. You can also talk to your health care provider

about taking a calcium and vitamin D supplement.

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●	 Choose foods fortified with vitamin B12. Many 

adults over the age of 50 have difficutly absorbing 

adequate amounts of this vitamin. Therefore, they

should get this nutrient through fortified foods, such 

as breakfast cereals, or from a dietary supplement. 

Talk with your health care provider to ensure that

you are consuming enough vitamin B12.

●	 Keep nutrient-rich snacks like dried apricots, wholewheat crackers, peanut butter, low-fat cheese, and

low-sodium soup on hand. Eat only small amounts

of such foods as dried apricots and peanut butter

because they are high in calories. Limit how often

you have high-fat and high-sugar snacks like cake,

candy, chips, and soda.

● Drink plenty of water or water-based fluids. You may 

notice that you feel less thirsty as you get older, but

your body still needs water to stay healthy. Examples of water-based fluids are caffeine-free tea and 

coffee, soup, and low-fat or skim milk.

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Healthy Eating

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Planning and Preparing Your Meals

It is easier to eat well when you plan for your meals

and make them enjoyable. Try these tips:

● Grocery shop with a friend. It is

pleasant and can save money if you

share items that you can only use

half of, such as a bag of potatoes or

head of cabbage.

● Cook ahead and freeze portions to

have healthy and easy meals on

hand for days when you do not feel

like cooking.

● Keep frozen or canned vegetables,

beans, and fruits on hand for quick

and healthy additions to meals. 

Rinse canned vegetables and

beans under cold running water to

lower their salt content. If fruit is canned in 100-percent fruit juice, drain the juice to avoid added

calories. 

● Try new recipes or different herbs and spices to

spark your interest in food. Set the table with a nice

cloth and even a flower in a vase to make mealtime 

special.

● Eat regularly with someone whose company you

enjoy. 
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Healthy Eating

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● If you are unable to cook for yourself, find out about 

a community program in your area that serves

meals or delivers “Meals on Wheels.” Call the

Eldercare Locator at 1–800–677–1116 for

information on the program nearest you.

Check with your health care provider.

If you have a problem eating well, such as difficulty 

chewing or not wanting to eat, talk to your health care

provider or a registered dietitian. They can give you

specific advice on following a healthy eating plan that 

addresses these barriers to healthful eating. Check

with your dentist about caring for your teeth or dentures

and your gums.
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The death of a loved one or moving from your home of

many years may affect your desire to eat. Talk to your

health care provider if events in your life are keeping

you from eating well. Sometimes talking to a friend or

family member can help. You can also check with your

church or local Department of Social Services to see if

there are support services available in your area. 

Many medications may alter the taste of food. If you

have difficulty eating because many foods taste bad, 

speak with your health care provider about other

options and medications.

Ask your health care provider if you should take a daily

multi-vitamin/mineral supplement. No pills have been 

proven to “stop aging” or “improve your memory.”

Taking a “one-a-day” type, however, may help you

meet the nutrient needs of your body every day. 
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Healthy Eating

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Health Risks of Being Underweight

● poor memory

● decreased immunity

● osteoporosis (bone loss)

● decreased muscle strength

● hypothermia (lowered body temperature)

● constipation

If you are underweight, you may not be getting

enough nutrients. Talk to your health care provider

about the best way to gain weight and meet your

nutritional needs.

What is a healthy weight?

Maintaining a healthy weight may reduce the risk of

many chronic diseases. It may also help you move

better and stay mentally sharp. If you are underweight, overweight, or obese, you are at risk for certain

health problems. Ask your health care provider about

a healthy weight for you. If you start to gain or lose

weight and do not know why, your health care provider

can tell you if this change is healthy for you.
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Healthy Eating

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Health Risks of Being Overweight or Obese

● type 2 diabetes

● high blood pressure

● high blood cholesterol

● coronary heart disease

● stroke

● some types of cancer

● gallbladder disease

If you already have one or more of these

conditions, ask your health care provider if a

modest weight loss (5 to 10 percent of your

body weight) could help you feel better or

need less medicine.

If you need to lose weight, make sure that

you reduce your total calories, but do not

reduce your nutrient intake. Do not try to

lose weight unless your health care provider

tells you to.
Tips for Safe Physical Activity

Physical activity is good for your health at every age. If

you have never been active, starting regular physical

activity now may improve your strength, endurance,

and flexibility. Being active may help you live on your 

own for a longer time and lower your chance of

getting type 2 diabetes, coronary heart disease, and

colon cancer. 

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Physical Activity

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Whatever activity you choose, follow the safety tips

below:

● Ask your health care provider about ways you can

safely increase the amount of physical activity you

do now.

● Take time to warm up, cool down, and stretch.

● Start slowly and build up to more intense activity. 

● Stop the activity if you experience pain, dizziness,

or shortness of breath.

● Drink plenty of water.

● When you are active outdoors, wear lightweight

clothes in the summer and layers of clothing in the

winter.

● Wear sunscreen, sunglasses, and a hat for sun

protection.

●	 Wear shoes that fit well and are right for your 

activity.

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Physical Activity

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Getting Active

To get started, pick an activity you enjoy. Begin with

small, specific goals, such as “I will take a 10-minute 

walk three times this week.” Slowly increase the length

of time and the number of days you are active.

You may benefit most from a combination of aerobic, 

strength, balance, and

flexibility activities. Build up to 

30 minutes or more of

moderate-intensity cardiovascular or aerobic activity on

most, preferably all, days of

the week. Try to incorporate

balance and flexibility activities 

into your daily workout as well. 

Work toward doing strength

exercises on 2 or 3 days a

week.

Regular aerobic activity can 

help you:

● Reduce functional declines

associated with aging.

● Lose or maintain your weight

by burning calories.

l walking briskly

l water aerobics

l tennis

l housework or gardening

l active play with children

or grandchildren

l dancing

Aerobic activities use your

large muscle groups and

increase your heartrate. They

may cause you to breathe

harder. You should be able

to speak several words in

a row while doing aerobic

activities, but should not be

able to carry on an entire

conversation. Examples of

moderate-intensity aerobic

activities include:

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Physical Activity

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● Lower your risk of coronary heart disease

and stroke by strengthening your heart

and lowering your blood pressure and

cholesterol.

● Keep your joints moving and reduce your

arthritis pain.

● Lower your stress and boost your mood.

● Have more energy.

● Meet new friends by joining a class or

walking group.

Doing strengthening 

activities regularly may 

help you:

● Keep your muscles and

bones strong as you age.

● Increase your strength and

independence.

● Reduce your need for a

cane.

● Reduce the risk of bone

fractures and other injuries,

or recover faster if you are

injured.

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Physical Activity

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l lifting weights

l household or garden

tasks that make you lift

or dig

l pushing a lawn mower

Strengthening activities 

require your muscles to use

force against a resistance,

such as gravity, weights, or

exercise bands. Examples

of strength training activities

include:
● Maintain or lose weight

because muscle burns more

calories than body fat.

Doing balance activities 

regularly may help you:

● Stay steady on your feet.

● Reduce the risk of a fall or

injury. 

Doing flexibility activities 

regularly may help you:

● Maintain the movement of

your muscles and joints.

● Prevent stiffness as you

age.

l stretching

l yoga

l Pilates

Flexibility activities help

increase the length of your

muscles and improve your

range of motion. Examples of

flexibility exercises include:

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Physical Activity

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l walking heel to toe in a

straight line

l standing on one foot

l standing up from a chair

and sitting down again

without using your hands

l Tai Chi

l rising up and down on

your toes while standing

and holding onto a stable

chair or countertop

Balance activities typically

focus on the muscles of your

abdomen, lower back, hips,

and legs. They require you

to control your body as you

move through space to avoid

falls. Examples of balance

activities include:
● Prevent injuries.

● Lower your stress.

Doing weight-bearing acitivites 

regularly may help you:

● Build and maintain bone mass.

● Reduce the risk of bone fractures.

Many activities give you more than just one

benefit. For example, doing aqua aerobics 

using water weights gives you aerobic and

strengthening benefits. Yoga combines balance, flexibility, and strengthening benefits. 

You do not have to do four separate types of

activities each week. Choose what you like to

do and round out your activities from there. 

Remember, any amount of physical activity

you do is better than none. 

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Physical Activity

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l walking

l tennis

l climbing stairs

Weight-bearing activities require your bones and

muscles to work against gravity. They include any

activities in which your feet and legs are bearing your

total body weight. Examples of weight-bearing activites

include:
Work physical activity into your day.

There are plenty of ways to be active without setting

aside a special time for “exercise.”

The tips below may help you to add more activity to

your everyday life.

● Take short walks throughout your day. Try a 10-minute walk before breakfast, at lunchtime, and after

dinner.

● Clean your house or garage, or wash your car.

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Physical Activity

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Be good to yourself.

Due to loss of loved ones, health

problems, trouble paying bills, or

other reasons, many older people

feel lonely, sad, or stressed in their

daily lives. Feelings like these

may cause you to lose energy, not

feel like doing anything, not eat

enough, or overeat. Being good to

yourself may help you to cope with

your feelings and improve your energy level,

eating habits, and health. Here are some

ideas for being good to yourself:

● Get enough sleep.

● Stay connected with family and friends.

● Join a walking group, or other social

group.

● Surround yourself with people whose

company you enjoy.

● Volunteer or get active with groups in your

community.

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● Try a part-time job at a place you would enjoy

working for a few hours a week.

● Watch a funny movie and laugh.

● Take up a hobby such as playing cards, gardening,

cooking, or dancing.

Remember, it is never too late to improve your eating

plan, be more physically active, and be good to

yourself for a healthier life.
Young at Heart 19

Additional Resources

AARP

Phone: 1–888–687–2277

Internet: www.aarp.org

American Dietetic Association

Consumer Nutrition Information Hotline 

Phone: 1–800–366–1655

Internet: www.eatright.org

Food and Nutrition Information Center, 

U.S. Department of Agriculture

Phone: (301) 504–5414

Internet: www.nal.usda.gov/fnic

National Heart, Lung, and Blood Institute

Phone: 1–800–575–9355

Internet: www.nhlbi.nih.gov

National Institute on Aging

Exercise: A Guide from the National Institute on Aging

Phone: 1–800–222–2225

Internet: www.niapublications.org/exercisebook/

 exercisebook.asp
The President’s Council on 

Physical Fitness and Sports

Exercise: The Key to the Good Life

Phone: (202) 690–9000

Internet: www.fitness.gov/pepup.htm

U.S. Administration on Aging

You Can!

Phone: (202) 619–0724

Eldercare Locator: 1–800–677–1116

Internet: www.aoa.gov/youcan

U.S. Department of Agriculture and U.S. 

Department of Health and Human Services

Dietary Guidelines for Americans 2005

Phone: 1–866–512–1800

Internet: www.healthierus.gov/dietaryguidelines

U.S. Food and Drug Administration

Eating Well as We Age

Phone: 1–888–463–6332

Internet: www.fda.gov/opacom/lowlit/eatage.html

How to Understand and Use the Nutrition Facts Label

Phone: 1–888–463–6332

Internet: www.cfsan.fda.gov/label.html

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Weight-control Information Network

Fit and Fabulous as You Mature

Phone: 1–877–946–4627

Internet: www.win.niddk.nih.gov/publications/mature.htm

Weight Loss for Life 

Phone: 1–877–946–4627

Internet: www.win.niddk.nih.gov/publications/for_life.htm
Weight-control Information 

Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: (202) 828–1025

Toll-free number: 1–877–946–4627

FAX: (202) 828–1028

Email: WIN@info.niddk.nih.gov

Internet: www.win.niddk.nih.gov

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The Weight-control Information Network (WIN) is a 

service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National 

Institutes of Health, which is the Federal Government’s

lead agency responsible for biomedical research on

nutrition and obesity. Authorized by Congress (Public

Law 103-43), WIN provides the general public, health 

professionals, the media, and Congress with up-todate, science-based information on weight control,

obesity, physical activity, and related nutritional issues.

Publications produced by WIN are reviewed by both 

NIDDK scientists and outside experts. This publication 

was also reviewed by Tamara Harris, M.D., M.S., Chief,

Geriatric Epidemiology, National Institute on Aging; 

Steven Blair, P.E.D.; and Yvonne Jackson, Ph.D., 

Director, Office for American Indian, Alaskan Native 

and Native Hawaiian Programs, U.S. Administration on 

Aging.

This publication is not copyrighted. WIN encourages 

users of this brochure to duplicate and distribute as

many copies as desired.

This publication is also available at

www.win.niddk.nih.gov

WIN Weight-control Information Network

Healthy Eating &

Physical Activity 

Across Your Lifespan

Young at Heart

❑ Eat breakfast every day.

❑ Select high-fiber foods like whole-grain 

breads and cereals, beans, vegetables, and fruits.

❑ Have three servings of Vitamin D-fortified low-fat or 

fat-free milk, yogurt, or cheese every day. Milk products 

are high in calcium and vitamin D and help keep your 

bones strong as you age. Or take a calcium and vitamin D 

supplement.

❑ Drink plenty of water or water-based fluids. You may 

notice that you feel less thirsty as you get older, but 

your body still needs the same amount of water to stay 

healthy.

❑ Ask your health care provider about ways you can safely 

increase the amount of physical activity you do now.

❑ Fit physical activity into your everyday life. For example, 

take short walks throughout your day. You do not have to 

have a formal physical activity program to improve your 

health and stay active.

❑ Get enough sleep.

❑ Stay connected with family, friends, and your community.

TIPS FOR OLDER ADULTS
National Institute of Diabetes and 

Digestive and Kidney Diseases

NIH Publication No. 02–4993 

October 2002

Updated January 2007

U.S. Department of Health and

Human Services

National Institutes of Health