Eating well in older age is vitally important – from chicken to yoghurt, our nutritionist reveals the foods you need.
If you’re in your 70s, it’s likely you’re at a time in life where you have more leisure time available to you. Many look forward to retirement as a liberating new chapter that will allow them to indulge in all the things they never had time for when they were working, from experimenting in the kitchen to trying Tai Chi or pounding country lanes doing Nordic walking. But for those living alone, making proper meals can feel onerous. It’s undoubtedly easier to grab a ready meal or open a tin, particularly if you’re only cooking for one.
Stephanie Wilde, 75, is a retired solicitor who lives alone, and although she tries to eat well, agrees that it can be tricky.
“One of the problems is that you don’t use stuff up very quickly, so you can’t have a whole lot of expensive ingredients just lying around. Protein is very dear now – especially fish – so I’ve had to get over the thing about lentils, chickpeas and so on not seeming very appealing, and I use them a lot more now.”
Despite the challenges, eating well in later life is vitally important. People over 60 tend to be less active, which leads to decreased muscle mass and a lowered metabolic rate, reducing their overall energy requirement. At the same time, the gut becomes less efficient, inhibiting nutrient absorption. In short, we need more sustenance from fewer calories as we age. So, pop that ready meal back on the shelf; these are the nine nutrient-packed foods you should always have in your fridge or larder. I’ve added a healthy tip on each to make cooking that little bit easier too.
1. Broccoli
Broccoli is the nation’s darling when it comes to cruciferous vegetables, which is the family of vegetables that also includes Brussels sprouts, cabbage, cauliflower, and kale. Notably, it contains the antioxidant sulforaphane, which can protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s.
My healthy tip
If you’re looking for a way to jazz up your broccoli, then all you need is a vegetable stock cube and some sesame oil. Place 300ml veggie stock in a lidded saucepan, add your broccoli florets and place the lid on, allowing the vegetables to simmer and steam in the stock. When tender, about five minutes, remove to a warm plate, season, and drizzle with sesame oil. You can sprinkle over some sesame seeds too, if you have them.
2. Sardines
Oily fish is a key source of two essential nutrients for the older person: vitamin D for bone health and omega-3 fatty acids to guard against age-related cognitive decline. A recent study by the University of Zurich also found that, in combination, they are effective in slowing biological ageing in older adults. You can boost your intake by eating oily fish such as sardines, salmon, mackerel, and herring, twice a week.
My healthy tip
Keep it simple and thrifty with my “posh” sardines on toast. Choose a good quality, whole grain bread and toast. Then peel and halve a garlic clove and rub it over the toasted bread. Place some sliced tomatoes on top, then mash over tinned sardines (in olive oil). I like to add a squeeze of lemon juice and some dried mixed herbs to the oil left in the tin and drizzle it over the top. Season well and finish with a sprinkle of pumpkin (or other) seeds.
3. Chicken
It’s recommended that older adults have 25-30g of protein at each of their three daily meals to support muscle synthesis, but research by the University of Sheffield assessing the diets of 256 older adults aged between 65 and 89 years, found that only one participant in their study was achieving this. Protein-rich foods include meat, fish, eggs, dairy, beans, lentils, nuts, and seeds, and one of the best lean sources is poultry. Just 100g of chicken breast contains around 31g of protein, with just 25g in the red meat equivalent.
My healthy tip
Chicken mince is an affordable way to eat more protein and you can use it to make this meatball dish. Simply season the mince and roll it into small-ish balls (25-30g), then fry them in a large non-stick frying pan in some olive oil until slightly browned. Add 100g of frozen soffritto (see tips box) to the pan and sauté for 5 minutes more until softened. Add a tin of chopped tomatoes, 1 tsp honey, 1 tsp dried oregano and season well. Simmer for 20 minutes on a low-ish heat. Add a little extra water if it’s becoming too thick. Serve with brown rice or wholewheat spaghetti.
4. Olive oil
Astonishingly, a study conducted by Harvard TH Chan School of Public Health following 92,383 adults over 28 years found that people who consumed at least 7g of olive oil per day had a 28% lower risk of dying from dementia. This association was found regardless of diet quality. So, if there’s one thing you can do to improve your health span, it’s increase your olive oil consumption.
My healthy tip
You can use extra virgin olive oil for most purposes including frying (contrary to popular belief) but the easiest way to up your intake is with a really good salad dressing. Make my ‘essential’ salad dressing by combining 4 tbsp extra virgin olive oil, 2 tbsp apple cider vinegar, 1 tsp Dijon mustard, ½ tsp honey, ½ tsp dried mixed herbs and a pinch of salt and pepper in a lidded container. Give it a good shake to emulsify and drizzle liberally over salads and roasted vegetables.
5. Mixed whole grains
Thanks to the fibre they contain, whole grains can help lower blood pressure and cholesterol levels, both risk factors for cardiovascular disease. Fibre ferments in the gut to produce compounds called SCFAs (short-chain fatty acids) that relax blood vessel walls, reducing blood pressure. It also binds to cholesterol, meaning less is absorbed into the bloodstream.
My healthy tip
To make life easier, you can buy packs of pre-cooked mixed grains in the supermarket now. I use them as the base for my zingy grainy salad. Combine a pouch of grains with chopped carrots, cucumber and peppers and some sliced avocado. Drizzle with the “essential” salad dressing (above) and top with a sliced boiled egg for extra protein.
6. Black beans
Tinned beans are one of the cheapest and easiest ways to up your plant food intake, but they remain unpopular with the older age bracket. Canadian researchers found that while almost all the over-65-year-olds they surveyed considered beans a healthy food, only 51.2% were bean consumers. This is a shame because beans are a rich source of fibre, protein and essential micronutrients like folate, potassium and magnesium, which can help manage blood sugar levels, promote healthy digestion, support bone health, lower cholesterol, and potentially reduce blood pressure.
My healthy tip
Black beans are particularly beneficial as cancer-protective antioxidants are abundant in their dark pigment. Make a delicious bean-y toast topper by sauteeing a clove of crushed garlic, a diced red onion, and a diced red pepper in some olive oil. Add 1 tsp cumin and 1 tsp paprika and season well before adding a drained tin of black beans and 400ml of vegetable stock from a cube. Simmer for 30 minutes. When thickened and the beans are soft, mash them a little with a fork. Serve on grainy toast topped with a fried egg.
7. Frozen mixed berries
Although I’m not keen on the term “superfood”, it’s hard to deny the powerful health-enhancing properties of berries. With antioxidants and fibre, they also contain plant chemicals that help maintain good vision, protecting against macular degeneration, which affects 4.8% of the population over 65.
My healthy tip
Fresh berries are pricey out of season, so I recommend buying frozen mixed berries instead. My favourite way to prepare them is to gently heat them up in a small saucepan with a smidgen of maple syrup. This quick hot berry mix can be stirred into yoghurt or porridge (and topped with chopped nuts and seeds) for breakfast or blitzed in the blender to make a delicious compote to keep in the fridge.
8. Mixed nuts and seeds
Nuts and seeds, by their nature, are little power packs designed to nourish the next generation of plants. So as an energy source, they are hard to beat. Nuts have also shown promise in studies of older adults for improving muscle mass and function, and better cognition.
My healthy tip
I shoehorn more nuts and seeds into my diet with this speedy seed sprinkle, which you can add to all sorts of dishes. With whatever nuts and seeds you have to hand, place 200g chopped nuts and 100g mixed seeds in a hot, dry frying pan to toast until golden. To make a savoury version, mix the toasted nuts and seeds with 2 tbsp extra virgin olive oil, ½ tsp cumin, ½ tsp turmeric and season well. Mix them with 2 tbsp extra virgin olive oil, 1 tsp honey and ½ tsp cinnamon (optional) for a sweet version. Keep in an airtight container in the fridge.
9. Full-fat Greek yoghurt
Full-fat Greek yoghurt is not only delicious but also great for your gut. Although saturated animal fat has been linked to a higher risk of cardiovascular disease and certain cancers, newer research indicates that consuming full-fat dairy products like cheese, yoghurt, and milk may not increase the risk of cardiovascular disease and could even be protective against it; referred to as the “dairy fat paradox”. Possible explanations are that whole dairy contains nutrients which may counteract the negative effect of saturated fat or that people compensate by eating more carbohydrates when consuming low-fat dairy products as they are less filling.
My healthy tip
Given that you’ve got your hot berry mix and speedy seed sprinkle now to hand, I would recommend putting both on top of a few tablespoons of Greek yoghurt for breakfast. Greek yoghurt is also an excellent replacement for mayonnaise in sandwich fillers and can be used to enrich soups, stews and sauces.
And a few treats… coffee, dark chocolate and red wine
Thankfully, those cancer-protective antioxidants we were talking about earlier are also found in coffee, dark chocolate and red wine, so you can treat yourself from time to time. Daily recommended limits are one cup of coffee (which contains 50-100mg of caffeine, which is well tolerated by the majority of older people), one 175ml glass of red wine (that’s approximately two units, which fits with the UK guidelines to have no more than 14 units a week) and 20-30g or two to three squares of dark chocolate (minimum 70% cocoa solids).
So, how does this all sound to our retiree, Stephanie?
“I agree the freezer is your friend, and I love the idea of a ‘use-it-up’ soup. Frozen portions of food I can microwave and have hot for lunch are perfect in this colder weather. I’d also suggest making a meal plan before you go shopping. If I buy a bag of carrots, I want to plan recipes that will ensure I use them all up.”