At Kiwilimón, we care about your health, which is why we researched which foods and eating habits are the healthiest for elderly people, as it is essential to take care of our seniors' health in all aspects, from providing adequate medical care to nutrition.

If you want to learn what the best diet for older adults is, here we explain which foods they should eat, which they should avoid, and the best recommendations made by experts.  

You can also read: The eating habit that will give you up to 13 more years of life

What should elderly people eat? 

According to the U.S. National Library of Medicine, older adults should pay attention to their diet, as they need to eat very nutritious and filling foods, but low in calories. Here are the best foods for them! 

• Vegetables 
• Fruits 
• Oats 
• Whole grain bread 
• Brown rice 
• Low-fat cow's milk 
• Low-fat plant-based milks 
• Low-fat dairy products 
• Eggs 
• Chicken 
• Fish 
• Nuts 
• Seeds 
• Beans 

On the other hand, the U.S. Department of Agriculture recommends consuming the following foods once you reach old age: 

• Lentils 
• Peas 
• Products made with soy 

Meanwhile, the University of Washington recommends including servings of: 

• Carrots 
• Apples 
• Berries 
• Whole grains 
• Quinoa 
• Yogurt 
• Cheeses 
• Olive oil 

The nutritionist Gina Rangel, who collaborates with Kiwilimón, recommends increasing the intake of clean animal proteins such as chicken breast, lean beef, wild-caught fish like salmon, mackerel, snook, and red snapper. She also indicates that elderly people should eat all fruits and vegetables, legumes, artisanal yogurt, and whole grains, but she recommends avoiding raw leafy greens. 


According to nutritionist Jennifer Asencio, "the diet for older adults should be based on whether there are any age-associated diseases." She also explains that "generally, they eat 2 to 3 times a day and in smaller portions."

She also recommends paying attention to their dental health, as "the recommendation is that they should not stop eating proteins such as lean meat, chicken, fish, eggs, or low-fat cheese to avoid losing muscle mass, in addition to accompanying them with plenty of vegetables that do not cause inflammation and with some cereals like corn and rice. Additionally, they should avoid foods high in sugars, juices containing fructose, refined flours, and alcohol."

The nutrition expert advises that elderly people drink between 1.5 and 2 liters of water a day, while it is recommended to walk at least 150 minutes a week. Asencio adds that "in healthy patients, an improvement in their overall health has been seen when practicing intermittent fasting for 14 to 16 hours, improving their energy during the day, enhancing insulin resistance, and lowering cholesterol levels."

You can also read: The healthiest foods for diabetics 

Foods to avoid 

Regarding the foods that older adults should avoid, experts mention the following: 

• Sodas and sugary drinks 
• Junk food 
• Sweets 
• Margarine 
• Lard 

Healthy changes  

In addition to increasing the intake of fruits, vegetables, lean meat, whole grains, nuts, and seeds, the University of Washington makes the following recommendations to safeguard the health of older adults. 

1. It is essential that they stay properly hydrated, especially if they are taking medications. Remember that it is best to drink plain water and not sodas or juices. 

2. Substitute rice and pasta with whole grain options, as they contain more fiber. 

3. Avoid juices and junk food; replace them with fresh fruit in moderate amounts. 

4. Include more vegetables in every meal. For example, add mushrooms, bell peppers, chard, spinach, tomatoes, and more vegetables to all your meals. 

5. Avoid greasy and fried foods, as well as sodas. 

You can also read: The perfect plate according to Harvard University

Other recommendations 

In addition to avoiding unhealthy food, visiting the doctor when necessary, and staying well-hydrated, keep the following in mind: 

1. Cut vegetables, fruits, and any other food into small pieces so that older adults can chew without difficulty. 

2. As much as possible, choose foods with a soft texture for your seniors. 

3. Share mealtime with your grandparents or elderly family members, as this will make them feel included and part of the family. 

We are sure that with these tips you can improve the quality of life of your grandparents or elderly family members; however, it is essential to consult an expert, who will guide you in case your relative suffers from any disease.