Nutrition Guidelines

As we get older our food intake should reduce to match our reduced level of activity. However, we still need to maintain our level of nutrition. This means that we must make smarter food choices.

• Follow the recommended number of serves from the five food groups and avoid extra serves and discretionary foods and drinks.
• If nuts, grains and hard fruits and vegetables are a problem for your teeth, go for milled wholegrains, soft cooked and canned fruits and vegetables and nut pastes.
• Limit intake of food and drinks containing fat, added salt, added sugars and alcohol.
• Older people are more likely to be living with a chronic disease and part of their self-management might involve careful attention to choosing foods.
• Older people can also find that they need to eat more high fibre foods and drink more water to avoid constipation as bowels tend to slow down with age.
• NDSS information on Healthy eating: a guide for older people living with diabetes 

Further information: www.health.gov.au

Physical Activity Guidelines

National Physical Activity Guidelines for older people aged 65 years and beyond include:

• Do some form of physical activity, no matter what their age, weight, health problems or abilities
• Be active every day in as many ways as possible, doing a range of physical activities that include fitness, strength, balance and flexibility.
• 30 minutes of moderate intensity physical activity on most, preferably all, days.
• Gradually build up the recommended amount, type and frequency of activity.

Download the Resistance Guide for strength or the Stretching Guide to staying flexible.

Further information: www.health.gov.au