Malnutrition and aging: The overlooked crisis and how to prepare for healthier aging
What is malnutrition and how does it relate to aging?
Introduction
In my nutritional therapy practice, I am a generalist, rather than niching (it is the subject of much debate within the wonderful world of NT!). Whether it’s better to niche to improve my marketing (blah-di-blah) or to save me time on professional research (but I love research!), or whatever else, I don’t care; I simply enjoy working with all age groups and I’m always curious and excited to support their health goals.
Seeing younger people setting themselves up with a better nutritional plan that may support their health through life is a privilege. But recently, possibly because I’m approaching a mid-decade birthday in April and will soon be closer to sixty than fifty, plus speaking with older clients, the importance of longer-term health planning at any age is prevalent in my mind this month.
Nutritional needs can alter as we go through each life stage; malnutrition may be a risk. Here we explore what this risk may mean for us as we age and how (if we are otherwise generally in current good health), to think about small changes we can make to support ourselves as we grow older, hopefully reducing our impact on stretched NHS services and giving ourselves the best chance of living as well as we can, later in life.
What is malnutrition? Why the crisis?
Sadly, malnutrition in the elderly remains a significant concern in the UK, and elsewhere. 30-50% of hospitalised elderly patients are deemed to be malnourished or at risk.
To clarify, malnutrition isn’t just defined by a deficiency, it can also mean an excess of energy or other nutrients – something that even in our comparatively food-rich society, the traditional modern Western diet of over-processed and nutrient-poor foods can impact.
Associated with increased physical decline, morbidity and mortality, malnutrition can adversely affect daily activities, overall quality of life and clinical outcomes; The King’s Fund describe it as a ‘Pandora’s box’ within our current healthcare system – often undiagnosed and overlooked.
Chronic diseases such as heart failure, cancer, and gastrointestinal disorders can impair appetite, nutrient absorption, and metabolism, further contributing to malnutrition. This cyclical relationship underscores the importance of reviewing and adapting our nutritional and lifestyle needs as we age, to help prevent and manage health conditions as effectively as we can.
What key factors contribute to malnutrition?
Reduced appetite and taste changes - aging reduces taste and smell sensitivity, making food and drinking fluids less appealing.
Physical limitations – e.g., arthritis, dental issues and fatigue can make shopping, cooking or eating more challenging.
Chronic illnesses and medications – conditions like diabetes, heart disease and dementia can change dietary needs and interfere with nutrient absorption.
Social isolation - living alone can reduce motivation to prepare balanced meals.
Financial constraints – fixed or lower incomes may limit access to higher-quality foods.
Practical meal planning for each decade
Whilst I always prefer an individual approach with personalised strategies and offer a free chat if you have a particular health condition or goal you’d like to discuss, I appreciate I cannot support everyone, so I hope this this general guide and suggested goals are helpful in some way, whether you’re at a particular stage of life, or caring for someone who is.
In Your 60s: Building Strong Foundations
Goal: Support muscle mass preservation, bone health and help to reduce the risk of chronic disease.
Key Nutrients and Foods:
✅ Protein for muscle maintenance → e.g., Lean meats, fish, tofu, eggs, Greek or plain whole kefir yoghurt.
✅ Calcium for bones → e.g., whole plain dairy, leafy greens, SMASH fish (sardines, mackerel, anchovies, salmon (wild), herring).
✅ Fibre for digestion and heart health → Whole grains, beans, lentils, nuts, seeds.
✅ Antioxidants to reduce inflammation → Berries and other temperate fruits (apples, pears, plums), dark chocolate, green tea.
Meal Ideas:
Breakfast: Greek yoghurt or plain kefir with mixed berries and flaxseeds.
Lunch: Grilled salmon salad with spinach, walnuts and a citrus and olive oil vinaigrette.
Dinner: Chicken and lentil soup with turmeric and garlic for anti-inflammatory benefits.
Snack: Almonds and a piece of dark chocolate for a satisfying and heart-healthy treat.
Preparation Tip:
Batch-cook soups, stews, or protein portions on weekends so you have ready-to-go meals during the week.
In Your 70s: Supporting Digestion, Brain Health and Energy
Goal: Adjust meal textures, support enhanced nutrient absorption and the prevention of cognitive decline.
Key Nutrients and Foods:
✅ Vitamin B12 for brain function → Eggs, dairy, SMASH fish.
✅ Healthy fats for memory and joints → Olive oil, avocados, walnuts, fatty fish.
✅ Iron and Folate for energy levels → Lean meats, leafy greens, legumes, quinoa.
✅ Hydrating and easy-to-digest foods → Stews, smoothies, soft proteins.
Meal Ideas:
Breakfast: Scrambled eggs with spinach and whole grain (ideally rye or sourdough – cut the crust off if needed!) toast + berries or a banana for energy.
Lunch: Mackerel salad with avocado, soft lettuce or watercress, lentils, beans or chickpeas, with leafy green herbs and olive oil.
Dinner: Slow-cooked beef stew with sweet potatoes and carrots (easy to chew and digest).
Snack: A smoothie with banana, almond butter, large steel cut/rolled oats, and milk for an easy nutrient boost.
Preparation Tip:
Opt for softer foods or lightly cook vegetables to make them easier to chew and digest.
In Your 80s and Beyond: Keeping Food Enjoyable and Functional
Goal: Maintain independence, prevent malnutrition and ensure meals are easy to consume.
Key Nutrients and Foods:
✅ Soft and nutrient-dense proteins → Scrambled eggs, minced lean meats, nut butters, dairy.
✅ Hydration-focused foods → Melon, cucumber, soups, herbal teas.
✅ Omega-3s and brain-boosting foods → SMASH fish, walnuts, dark chocolate, turmeric.
✅ Calcium for bone health → Leafy greens, soft cheese, cottage cheese.
Meal Ideas:
Breakfast: Warm porridge made with large steel cut or large rolled oats, with mashed banana, ground flaxseeds and cinnamon.
Lunch: Puréed vegetable soup with butterbeans or poached fish.
Dinner: Mashed sweet potatoes with soft chicken, wilted greens, stewed apples or pears.
Snack: Greek yoghurt or kefir with honey and blended berries for an easy-to-eat option.
Preparation Tip:
Use blender-friendly meals, such as smoothies and soups, to ensure easy digestion and absorption without losing nutrients.
Hydration Strategies for Every Age
💧 In your 60s: Start every morning with a glass of water and include herbal teas or infused water with citrus slices, mint, or berries for added flavour.
💧 In your 70s: Sip warm broths and drinks to maintain hydration without relying solely on water.
💧 In your 80s: If drinking enough water is difficult, incorporate hydrating foods like cucumbers, soft lettuces, yoghurt, and juicy fruits (berries, peaches, melons).
Additional support
If you are struggling with isolation and find shopping and/or cooking challenging, reach out; AGE UK are brilliant and there are lots of other local charities that are willing to help – asking for support is a right and you are not going to be putting anyone out – their volunteers want to be there for you. AGE UK are on the phone every day on 0800 055 6112, 8am to 7pm or you can find them online at Information and advice enquiry | Age UK (information on Welsh, Scottish or Northern Irish equivalent services are also available via this link).
Final Thoughts
Whilst there is arguably much more that could be done in terms of public health support to assist low income households with food supply and general nutrition guidance, alongside the need to redefine what our food system and through-life education looks like, by taking control of our individual health where we can, preparing for aging and making small but impactful dietary adjustments, looking out for older family, friends and neighbours and also reaching out for support if we feel isolated and in need, we can help to prevent malnutrition, support independence, reduce the impact on the NHS and improve our quality of life well into our later years.
It’s tough to make and sustain change alone. Having me in your corner can make it simple, doable, and most of all, enjoyable. Contact me if you’d like some support.
References
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The Kings Fund (2024). Malnutrition – the ‘Pandora’s box’ of health care we try not to open. Available at: https://www.kingsfund.org.uk/insight-and-analysis/blogs/malnutrition-pandoras-box-health-care?utm_source=linkedin&utm_medium=social&utm_campaign=ani-hcp-ensure-reimbursed-grow-the-market.