Healthy Eating & Physical Activity Across Your Lifespan

Young at Heart

TIPS FOR OLDER ADULTS
CONTENTS

INTRODUCTION ...........................................1

How can I use this booklet?......................................1

HEALTHY WEIGHT ........................................3

Why is keeping a healthy weight important? ...........3

HEALTHY EATING .........................................5

What kinds of foods do I need to eat 

as I age? ....................................................................5

How can I follow a healthy eating plan?...................6

PHYSICAL ACTIVITY ................................... 11

How much physical activity do I need?...................11

How can I become more physically active? ............14

BEING GOOD TO YOURSELF ....................... 17

RESOURCES ............................................... 18

Additional Reading from the Weight-control 

Information Network...............................................18

More Resources for Older Adults ...........................19

Healthy Eating Resources .......................................19

Physical Activity Resources .....................................21

LIFESPAN TIP SHEET FOR OLDER ADULTS

(see tear-off)
INTRODUCTION

This booklet is part of the Healthy Eating & 

Physical Activity Across Your Lifespan Series 

from the Weight-control Information Network 

(WIN). The series offers health tips for readers 

at various life stages, including adulthood, 

pregnancy, parenthood, and later life. The 

entire series is also available in Spanish.

How can I use this booklet?

This booklet is one of many handy guides 

from WIN that you can use to develop and 

maintain healthy habits.

As you age, your body and life change, 

and so does what you need to stay healthy. 

Changes in your home life, health, medicines, 

income, and sense of smell and taste may 

affect your interest in healthy eating and 

physical activity. Perhaps you have had some 

of these thoughts about food and exercise:

 “The dishes I’ve always liked the most just 

don’t taste the same as they used to.”

 “Now that I live alone, it’s too much 

trouble to cook for one.”

 “I don’t feel like going outside because I 

might slip and fall.”

Introduction | 1

Visit WIN’s 

website to 

view all WIN 

publications at 

http://www.win.

niddk.nih.gov.
While seeking advice from your health care 

provider is a good place to start, if you want to 

stay healthy as you age, this booklet is for you. 

It offers tips and tools to help people ages 65 

and over eat healthy foods and be physically 

active. The back page of this booklet is a tip 

sheet that you can tear off and post to remind 

yourself to be healthy every day. 

Healthy eating and regular physical activity 

are your keys to good health at any age. 

They may lower your risk for obesity, type 2 

diabetes, heart disease, and certain cancers. 

They may even help you ward off depression 

and maintain orthopedic health (related to 

bones and muscles). 

2 | Young at Heart: Tips for Older Adults

No matter 

what your age, 

it’s never too 

late to make 

healthy changes 

in your life!
Healthy Weight | 3

HEALTHY WEIGHT

Why is keeping a healthy weight 

important?

As you age, you may notice changes in your 

body’s makeup. You may lose muscle mass, 

which may increase frailty. You may also burn 

fewer calories, especially if you are not very 

physically active. To prevent weight gain, you 

may need to eat fewer calories than you did 

when you were younger. This means you have 

fewer calories to help you get the nutrients 

your body needs for energy. So, you need 

to eat foods that are high in nutrients or are 

“nutrient dense” (see page 5).

Keeping a healthy weight is crucial, but what 

is healthy varies from person to person. Ask 

your health care provider about what a healthy 

weight is for you. 

Among older people, being underweight is 

of concern and may be related to not having 

enough to eat, not eating enough foods that 

are nutrient dense, or having an illness or 

disease.

Being overweight or obese is also of concern 

as extra weight may increase your risk for 

heart disease, high blood pressure, type 2 

diabetes, and bone issues. Eating wisely and 

being physically active to preserve muscle 

and bone may help you maintain strength and 

a healthy weight as you age.

Being 

underweight, 

overweight, or 

obese is linked 

to increased risk 

for many health 

problems.
4 | Young at Heart: Tips for Older Adults

What is a healthy weight for me?

Two standard measures for seeing if you are at a healthy 

weight are these:

 The body mass index (BMI) is a measure of weight in relation 

to height. While a BMI score of 18.5 to 24.9 usually indicates 

a healthy weight for adults, the BMI is limited in how well 

it gauges body fat in older people or those who have lost 

muscle. 

 Measuring around your waist may tell you if you carry 

extra fat. A waist circumference of more than 35 inches for 

women or 40 inches for men indicates increased risk for a 

number of health problems. 

Check with your health care provider if you have concerns 

about your weight. 

See the Resources section at the end of this booklet for a 

link to the National Heart, Lung, and Blood Institute website, 

where you can find an online tool for measuring BMI and learn 

more about measuring your waist circumference.

TOOLS

YOU CAN 

USE
Healthy Eating | 5

HEALTHY EATING

What kinds of foods do I need to eat 

as I age?

When you get older, your body begins to 

need fewer calories, but you need just as many 

nutrients. Nutrient-dense foods pack a lot of 

vitamins, minerals, and other nutrients your 

body needs into a small amount of calories.

Eat more of these 

nutrient-dense foods

Older adults, along with 

other Americans, are 

advised to “eat from the 

rainbow” of foods rich in 

nutrients, like these:

 fruits and vegetables (choose a range of 

types with vibrant colors)

 whole grains, like oatmeal, whole-wheat 

bread, and brown rice

 fat-free or low-fat milk and cheese, or soy

or rice milk that is fortified with vitamin D 

and calcium

 seafood, lean meats, poultry, and eggs

 beans, nuts, and seeds

When you get 

older, your body 

begins to need 

fewer calories, 

but you need 

just as many 

nutrients.
6 | Young at Heart: Tips for Older Adults

Eat less of these foods

Some foods have many calories but offer 

few nutrients. Older adults should eat less of 

these foods:

 sugar-sweetened drinks and desserts that 

have added sugars

 foods with butter, shortening, or other fats 

that are solid at room temperature

 white bread, rice, and pasta made from 

refined grains

How can I follow a healthy eating plan?

You can use this booklet and other materials and 

links located in the Resources section to develop 

a healthy eating plan that works for your specific 

weight, budget, and dietary needs.

Adults over 

the age of 50 

have different 

dietary needs 

from those of 

younger adults.

YOU CAN 

USE How can I learn more about healthy 

eating for older adults?

Adults over the age of 50 have different dietary needs from 

those of younger adults. Based on Federal Government dietary 

guidelines, What’s On Your Plate? Smart Food Choices for 

Healthy Aging provides healthy eating information for older 

adults. The guide includes tips on nutrients, food groups, and 

grocery shopping, as well as healthy sample menus. See the 

Resources section for details on how to download or order 

this guide.

TOOLS
Healthy Eating | 7

Control portion sizes

A portion is the amount of one food you eat 

in one sitting. Many people eat more than 

they need, especially when eating out or 

getting takeout. Try these tips: 

 Avoid eating in front of the TV, computer, 

or other screen. You may not notice how 

much you are eating if you are distracted.

 Read the Nutrition Facts label found on 

food and drink packages to see how many 

calories and how much fat are in a single 

serving size of an item. 

For help 

with reading 

nutrition labels, 

read Using the 

Nutrition Facts 

Label: A How-To 

Guide for Older 

Adults (see 

the Resources 

section).

Vitamin Power for Older Adults

Government dietary guidelines recommend these vitamins:

✓Vitamin B12. If you are 50 years or older, choose foods 

high in vitamin B12, such as fortified cereals, or take a B12 

supplement (2.4 mcg total of B12 a day). Vitamin B12 helps 

your brain, blood, and nervous system.

✓Vitamin D. If you are older than 70, you need 800 IU 

(international units) of vitamin D a day (600 IU for adults 

under 70). Natural sources include sunlight, salmon and 

tuna, and foods fortified with vitamin D such as cereals, 

dairy products, and orange juice. Vitamin D can help prevent 

softening of the bones and reduce the risk of bone fractures.
8 | Young at Heart: Tips for Older Adults

Plan and prepare your own meals

Eating healthy meals can be easier when you 

plan ahead and make them enjoyable. Try the 

tips listed below and see the Resources section 

for more ideas:

 Cook ahead and freeze portions for days 

when you don’t want to cook.

 Keep frozen or canned vegetables, beans, 

and fruits on hand for quick and healthy 

meal add-ons. Rinse canned foods to 

remove extra salt. Drain juice and syrup 

from canned fruit to remove extra sugar.

 Eat often with someone you enjoy. If 

you can't cook for yourself, contact the 

Eldercare Locator listed in the Resources 

section for local programs that deliver 

meals.

Sodium Tips

Too much sodium (salt) can lead to high blood pressure.

✓ If you are 51 years or older, reduce your salt intake to less 

than 1,500 mg a day (about 2/3 of a teaspoon of salt). 

✓ Read the Nutrition Facts label to find the sodium content.

✓ Limit how much packaged food you eat. 

✓ Reduce salt when cooking or eating your food. 

✓ Buy foods that are low in sodium.
Healthy Eating | 9

Ask your health care provider about 

healthy eating plans

You may want to check with your health care 

provider or dentist if

 you find chewing difficult, don’t want to 

eat, or have trouble with your dentures.

 you feel that life events such as the death 

of a loved one or moving from your home 

are keeping you from eating well.

 you think your medicines may be making 

your food taste bad or affecting your 

appetite.

 you think you should take a daily vitamin 

like iron or vitamin C.

Tips for Healthy Eating on a Budget

✓ Buy store brands of whole-grain breads, pastas, and other 

healthy items.

✓ Read weekly sales flyers to plan meals around healthy items 

at good prices.

✓ Buy and split bulk items or fresh produce with neighbors.

✓ Buy canned or frozen vegetables with low sodium. They are 

healthy, low-cost, and store well until you need them. 

✓Apply for the Supplemental Nutrition Assistance 

Program—SNAP. 

✓See “Healthy Eating on a Budget” and SNAP in the 

Resources section for more tips.
10 | Young at Heart: Tips for Older Adults

Tips for a Healthy Eating Plan

✓ Eat breakfast.

✓ Do not skip meals, as doing so may 

make you hungrier later.

✓Choose high-fiber foods, like wholegrain breads and cereals, beans, deeply 

colored vegetables (like kale and sweet 

potatoes), and fruits. 

✓ Drink fluids throughout the day. You 

may feel less thirsty as you get older. 

But your body still needs water and 

other fluids to stay healthy and keep 

you regular.

Eating healthy 

meals can be 

easier when 

you plan ahead 

and make them 

enjoyable.

YOU CAN 

USE Are my eating habits 

healthy?

Many factors may affect an older adult’s 

ability to eat well, including mouth pain, a 

fixed income, eating too little, living alone, 

and certain diseases. Review the checklist 

Determine Your Nutritional Health to see if 

any of the warning signs of poor nutrition 

apply to you.

See the Resources section for a link to the 

checklist. If you have concerns, discuss 

your results with your health care provider.

TOOLS
Physical Activity | 11

PHYSICAL ACTIVITY

How much physical activity do I need?

Physical activity is good for your health at every 

age. If you have never been active, starting 

regular physical activity now may improve your 

endurance, strength, balance, and flexibility. 

Being active may help you live on your own for 

a longer time and keep you healthy.

Being active can be hard if your mobility 

is limited or if you have serious health 

problems. But, you can find activities to meet 

your needs. Slowly raising your arms or legs, 

for example, may help you when done on a 

regular, repeated basis. 

Do a variety of physical activities

Healthy older adults should do four types of 

activities regularly: aerobic (or endurance) 

exercise and activities to strengthen muscles, 

improve balance, and increase flexibility. See 

the table on pages 12–13 to learn more. 

For any new physical activity, if you have 

not been active, start slowly and work up to 

your goal. To track your progress and stay 

motivated, keep a daily diary of what you do 

and how long you do it. See the Resources 

section at the end of this brochure for a link 

to a sample workout and other exercise and 

physical activity materials.

Being active 

may help you 

live on your own 

for a longer 

time and keep 

you healthy.
12 | Young at Heart: Tips for Older Adults Physical Activity | 13

TYPES OF PHYSICAL ACTIVITY

What is it? What are the benefits? What can I do? How often?

AEROBIC 

ACTIVITY 

•	Aerobic (or endurance)

exercise uses your large

muscle groups (chest,

legs, and back) to increase

your heart rate and

breathing.

•	You can speak several words

in a row but not have a long

chat while exercising.

•	Stay active as

you age.

•	Go for a brisk walk.

•	Do heavy housework or gardening.

•	Look into a water aerobics or tennis

class for seniors. You may find free

or discounted classes at a local

community or senior center.

•	Aim to spread at least

150 minutes of moderately

intense activity throughout

the week.

•	Reach your 150-minute

goal by exercising at least

10 minutes at a time.

ACTIVITY TO 

STRENGTHEN 

MUSCLES

•	This activity strengthens

your muscles by making

you push or pull against

something, such as

gravity, hand-held

weights, exercise bands,

or even soup cans.

•	Increase your strength

and independence.

•	Reduce your need for

a cane.

•	Improve your balance

at the same time.

•	Raise and lower arms and legs for a

number of counts. You can even do

this while seated.

•	Climb stairs in your house or at a

mall if you can do so safely. Use your

cane if needed.

•	Dig in the garden, rake, and push a

lawn mower.

•	Aim for at least

2 days a week.

ACTIVITY 

TO IMPROVE 

BALANCE

•	Balance activity requires

you to keep control of

your body as you move.

•	It may help strengthen

muscles in your abdomen

(stomach area), lower

back, hips, and legs.

•	Stay steady on your

feet.

•	Reduce the risk of a

fall or injury.

•	Improve your strength

at the same time.

•	Try walking heel to toe in a straight

line.

•	Practice standing on one foot.

•	Stand up from a chair and sit down

again without using your hands.

•	Aim for 3 or more

days a week.

ACTIVITY 

TO INCREASE 

FLEXIBILITY

•	Flexibility activity

improves your range of

motion.

•	Keep the full range

of motion of your

muscles and joints.

•	Prevent stiffness as

you age.

•	Lower your stress.

•	Stretch all muscle groups.

•	Take a yoga class or practice yoga

with a video.

•	Aim for 3 or more

days a week.
14 | Young at Heart: Tips for Older Adults

Many activities give you more than just one 

benefit! Water aerobics with weights gives 

you strengthening and aerobic benefits. 

Yoga combines balance, flexibility, and 

strengthening. Choose what you like to do—

some physical activity is better than none.

How can I become more physically 

active?

 Pick an activity you enjoy and start with 

small, specific goals, such as “I will take three 

10-minute walks this week.” Slowly increase 

the total amount of time and number of days 

you are active.

 If you live in an assisted living or retirement 

facility, ask if the fitness center offers a free 

health checkup and fitness program.

 Start a walking group with one or more 

friends where you live or through your place 

of worship.

You can get 

30 minutes of 

exercise through 

three sets of 

activity, such as 

dancing for 10 

minutes at three 

different times.
Physical Activity | 15

Remember to follow these safety tips:

 Ask your health care provider about ways 

you can safely increase the amount of 

physical activity you do now.

 Take time to warm up and cool down.

 Start slowly and build up to more intense 

activity.

 Wear a sturdy pair of shoes.

 Stop if you have pain, become dizzy, or 

feel short of breath.

 Drink water.

You can start 

slowly and 

increase your 

goals as you 

build your 

strength over 

time.

YOU CAN 

USE

How can I start or maintain an exercise 

program that works for me?

You can start slowly and increase your goals as you build your 

strength over time. For example, you can do many arm and 

leg exercises without weights to get started. As you progress, 

you can add hand-held weights, like soup cans, to improve 

your strength.

The Go4Life campaign, sponsored by the National Institute on 

Aging (NIA), offers easy-to-use materials on health and aging. 

Try their tips on how to create an exercise program that works 

for you. Check the Resources section for links to free NIA 

materials that you can download or order to start or maintain 

a healthy exercise program that is just right for you.

TOOLS
16 | Young at Heart: Tips for Older Adults

Ask your health care provider about 

being active

Healthy older adults generally do not need 

to check with a health care provider before 

becoming physically active. However, health 

care providers may be able to recommend 

types of exercise that are best for you and 

ways to progress at a safe and steady pace. 

If you have a health issue or problem, you 

should talk with your health care provider to 

find out if there are any limits on what you 

can do. Your provider can help you plan for 

the types and amounts of exercise that are 

healthy for you.

Ask your health 

care provider 

about ways 

you can safely 

increase the 

amount of 

physical activity 

you do now.
Being Good to Yourself | 17

BEING GOOD TO YOURSELF

Due to loss of loved ones, health problems, 

trouble paying bills, or other reasons, many 

older adults may feel lonely, sad, low, or 

stressed. You may not feel like doing anything, 

not eat enough, or overeat. 

Here are some ideas for being good to 

yourself:

 Get enough sleep.

 Stay in touch with family and friends to 

keep your spirits up.

 Join a walking group or other social group.

 Surround yourself with people you enjoy.

Remember, it’s never too late to improve your 

eating plan, be more physically active, and be 

good to yourself for a healthier life.

Being good to 

yourself may help 

you improve your 

“get up and go,” 

eating habits, 

and health.
18 | Young at Heart: Tips for Older Adults

RESOURCES

Additional Reading from the Weight-control 

Information Network

The following publications are available online at

http://www.win.niddk.nih.gov/publications and also by calling 

WIN toll-free at 1–877–946–4627.

Fit and Fabulous as You Mature provides tips to help older 

women get moving and eat healthy foods.

Just Enough for You: About Food Portions explains the 

difference between a portion and a serving and offers tips to 

help readers eat healthy portions.

The World Around You provides tips on how to use the 

world around you, no matter who you are or where you live, 

to stay healthy and fit.
Resources | 19

More Resources for Older Adults

AARP

1–888–687–2277

http://www.aarp.org

Eldercare Locator

U.S. Administration on Aging

1–800–677–1116

http://www.eldercare.gov/Eldercare.NET/Public/Index.aspx

National Diabetes Education Program

1–888–693–NDEP (1–888–693–6337)

http://yourdiabetesinfo.org

National Heart, Lung, and Blood Institute

Online Guidelines to Measuring BMI and Waist Circumference

http://www.nhlbi.nih.gov/health/public/heart/obesity/

lose_wt/risk.htm 

NIH Senior Health Website

National Institutes of Health (NIH)

http://nihseniorhealth.gov 

Healthy Eating Resources

Academy of Nutrition and Dietetics

1–800–877–1600

312–899–0040

http://www.eatright.org

Age Page: Healthy Eating After 50

National Institute on Aging

1–800–222–2225

http://www.nia.nih.gov/HealthInformation/Publications/

HealthyEating.htm
20 | Young at Heart: Tips for Older Adults

Determine Your Nutritional Health

http://www.healthcare.uiowa.edu/igec/tools/nutrition/

determineNutrition.pdf

Dietary Guidelines for Americans, 2010

http://www.health.gov/dietaryguidelines

Eat Right When Money’s Tight

U.S. Department of Agriculture (USDA)

http://www.nal.usda.gov/snap/EatRightWhenMoneysTight.pdf

Food and Nutrition Information Center

USDA

301–504–5414

http://www.nal.usda.gov/fnic

Healthy Eating on a Budget

USDA

http://www.choosemyplate.gov/healthy-eating-on-budget.html

MyPlate

USDA 

http://www.choosemyplate.gov

Recipe Finder Tool

USDA

http://recipefinder.nal.usda.gov

Supplemental Nutrition Assistance Program (SNAP)

USDA

http://www.fns.usda.gov/snap 

U.S. Government Website on Nutrition

http://www.nutrition.gov
Resources | 21

Using the Nutrition Facts Label: A How-To Guide

for Older Adults

U.S. Food and Drug Administration 

http://www.fda.gov/Food/ResourcesForYou/Consumers/

ucm267499.htm

What’s On Your Plate? Smart Food Choices for Healthy Aging

National Institute on Aging

1–800–222–2225

http://www.nia.nih.gov/health/publication/whats-your-plate

Physical Activity Resources

2008 Physical Activity Guidelines for Americans

U.S. Department of Health and Human Services

http://www.health.gov/paguidelines

National Institute on Aging 

1–800–222–2225

• Exercise & Physical Activity: Your Everyday Guide from the

National Institute on Aging

http://www.nia.nih.gov/HealthInformation/Publications/

ExerciseGuide

• Go4Life

http://go4life.nia.nih.gov

• Workout to Go: A Sample Exercise Routine from the National

Institute on Aging at NIH

http://www.nia.nih.gov/health/publication/workout-go

The President’s Council on Fitness, Sports and Nutrition

240–276–9567

http://www.fitness.gov

Inclusion of resources is for information only and does not imply 

endorsement by NIDDK or WIN.
22 | Young at Heart: Tips for Older Adults

Clinical trials are research studies involving people. Clinical trials 

look at safe and effective new ways to prevent, detect, or treat 

disease. Researchers also use clinical trials to look at other aspects 

of care, such as improving the quality of life for people with chronic 

illnesses. To learn more about clinical trials, why they matter, and 

how to participate, visit the NIH Clinical Research Trials and You 

website at http://www.nih.gov/health/clinicaltrials. For information 

about current studies, visit http://www.ClinicalTrials.gov.

Why should I participate in clinical trials?

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: http://www.win.niddk.nih.gov

Like WIN on Facebook:

http://www.facebook.com/win.niddk.nih.gov

The Weight-control Information Network (WIN) is a national information 

service of the National Institute of Diabetes and Digestive and Kidney 

Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN 

provides the general public, health professionals, and the media with 

science-based, up-to-date, culturally relevant materials and tips. Topics 

include healthy eating, barriers to physical activity, portion control, and 

eating and physical activity myths.

Publications produced by WIN are reviewed by both NIDDK scientists and 

outside experts. This publication was also reviewed by Kathryn M. Kolasa, 

Ph.D., R.D., L.D.N., Brody School of Medicine, East Carolina University.

This publication is not copyrighted. WIN encourages you to duplicate and 

distribute as many copies as desired. This publication is also available at 

http://www.win.niddk.nih.gov.

Photos courtesy of Centers for Disease Control and Prevention/Cade Martin 

(p. 8) and Amanda Mills (pp. 2, 14, and 16).
LIFESPAN 

TIP SHEET FOR OLDER ADULTS

 Eat breakfast every day.

 Select high-fiber foods like wholegrain 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 to help 

keep your bones strong as you age. 

 Drink plenty of water or waterbased fluids. 

 Ask your health care provider about 

ways you can safely increase your 

physical activity.

 Fit physical activity into your 

everyday life. Take short walks 

throughout your day. 

 Stay connected with family, friends, 

and your community.

 LEARN MORE

Find more tips on healthy 

eating and physical activity 

for older adults in Young 

at Heart available online at 

http://www.win.niddk.nih.gov.
The Lifespan Series includes the following publications:

 Fit for Two: Tips for Pregnancy

 Helping Your Child: Tips for Parents

 Better Health and You: Tips for Adults

 Young at Heart: Tips for Older Adults

Spanish-language publications in the Lifespan Series include 

the following:

 Consejos para la futura mamá

 Cómo ayudar a su hijo 

 Cómo mejorar su salud: consejos para adultos

 Sugerencias para personas mayores

NIH Publication No. 02–4993 • October 2002 • Updated August 2012

For more information from WIN, visit http://www.win.niddk.nih.gov

NIH...Turning Discovery Into Health®