Dietary needs for adults
In adulthood, it is important to understand how our diet supports and affects our health and wellbeing. A varied, balanced diet is recommended.
The NHS Eatwell Guide advises eating at least five portions of fruit and vegetables a day, basing meals on higher-fibre starchy carbohydrates, including some protein foods and dairy or alternatives, and drinking plenty of fluids.
It’s worth noting here that we are all very different. We all have different energy and nutrient requirements. Our sex, metabolic rate, genetics, age, overall health, and exercise levels can all influence this.
How can nutritional needs differ among adults?
Energy and nutrient needs vary based on factors including age, body size, and activity levels. As a general guide, the NHS states that men need around 2,500 calories a day and women around 2,000, although individual requirements vary.
Some nutrient requirements can also differ according to life stage – for example, iron requirements are higher for many menstruating women.
Some adults may be dealing with conditions that require adjusted diets, such as:
- coeliac disease
- digestive problems (including Crohn’s disease)
- food allergies and intolerances
- high blood pressure
- heart disease.
If you notice unusual or persistent physical symptoms, speak to your GP. And remember, there is rarely one-size-fits-all advice when it comes to health.
How can a nutritionist help adults?
If you have been diagnosed with a condition that affects your diet, your healthcare team may recommend support from an appropriately qualified nutrition professional, such as a registered dietitian.
They can talk with you about your condition, your lifestyle, and the types of food you like to eat. This will help them put together a tailored and suitable plan for you.
If you haven’t been diagnosed with a condition, but you’re just not feeling your best or you know your diet isn’t the best it could be, a nutritionist can help here, too.
Together, you will create a diet plan that suits both your nutritional needs and your lifestyle. Rather than a quick fix, working with a nutritionist is about making lasting changes that improve not only your physical health but also your mindset around food.
Nutrition for older adults
As we get older, our nutritional needs and eating habits can change. Although the principles of a varied, balanced diet still apply, changes in appetite, activity levels and energy requirements can affect what and how much we need to eat.
Even subtle weight loss or skipped meals can have a big impact over time.
– Emily Reilly RD, MNutr in Supporting older adults: Practical nutrition tips for families
Vitamin D is another important consideration. UK guidance recommends that everyone considers taking a daily 10 microgram vitamin D supplement during autumn and winter.
Some people, including those who are frail, housebound or living in a care home, are advised to take a daily 10 microgram vitamin D supplement throughout the year.
A balanced diet and staying physically active, where possible, can support overall health as we age, including bone and heart health.
Our tastes and preferences can change as we get older too. This can affect our appetite and how much we enjoy food.
If this happens, it can be helpful to get support from someone to make mealtimes more exciting again, using different herbs and spices to add flavour.
The social side of eating can be just as important.
– Lauren Wallis Clinical Nutritionist (BSc, MSc) Hormones & Metabolic Health in Nutrition for older adults: appetite, muscle and cognitive health.
Other considerations as we age include heart health, joint and bone health, and our dental health. A varied, balanced diet can also support heart, joint, bone and dental health as we age. Individual needs will vary, particularly if you have an existing health condition.
Hayley Smith, ANutr, MASC(Eating dis/CBT), Dip (Sports Nutri), BA Hons Psy, shares tips on how to improve your nutrition as you age in their article.
How can a nutrition professional help older adults?
Support from a nutrition professional can be very helpful if you’re struggling to enjoy food and eat a varied, balanced diet. A nutritionist can work with you to find dishes you enjoy and foods that help you reach your nutritional needs.
They will consider your age and any health problems you may have (or any health problems you are trying to avoid) and create a diet plan accordingly. Some nutritionists may even teach you different ways of cooking to help you have more fun in the kitchen.
If you have a particular health condition, an appropriately qualified nutrition professional can help you understand whether dietary changes may be beneficial. They can walk you through adjusting your diet in a way you’re comfortable with, supporting your body and any changes you may be going through.
Food is one of life’s greatest pleasures and an excellent way to support your energy levels. Working with a professional at any age can help you better understand your nutritional needs and find an approach to food that works for you and your lifestyle.
