Are you over 65 or have a loved one in that age group? If so, you may be making some surprisingly common diet mistakes that could be affecting your strength, energy, and overall health. Many people aren’t even aware of these pitfalls until they start experiencing the consequences: feeling weaker, losing muscle, or being more prone to health problems. The good news is, with a few simple tweaks, you can help yourself or your loved one age stronger and healthier!
Let’s dive into the top 3 diet mistakes that people over 65 tend to make, learn why they matter, and find out what easy steps can counteract them.
Key Takeaways:
- Getting enough protein is crucial to prevent muscle loss as you age
- Fiber supports your gut, digestion, and blood sugar control
- Staying hydrated helps maintain energy, prevents dizziness, and supports overall health
1. Not Getting Enough Protein
One of the most widespread issues for older adults is simply not eating enough protein. As you age, your muscle mass naturally declines—a condition known as sarcopenia. Without enough protein, your body can’t maintain or build muscle effectively, leading to weakness, loss of function, and even higher risk of falls and hospitalizations.
Many think they’re eating enough, but most people over 65 don’t come close to the ideal amount. The bare minimum is about 1 gram of protein per kilogram of body weight per day (for example, 70 grams if you weigh 70 kg). In reality, aiming even higher (up to 1.5 grams/kg) is better, unless advised otherwise by your doctor.
Tips for Boosting Protein Intake:
- Opt for natural sources: eggs, dairy, meat, poultry, fish, lentils, and beans
- Avoid artificial, sugar-laden protein drinks—whole foods are best
- Plan at least one protein-rich item per meal
- If you’re vegetarian, include beans, lentils, tofu, or tempeh in your diet
Why it matters: Adequate protein is the foundational building block for muscle. By keeping your intake up, you’ll support better strength, stability, and independence as you age.
2. Not Eating Enough Fiber
Fiber is often overlooked, but it’s vital for digestion, gut health, and keeping your blood sugar steady. For people over 65, getting enough fiber can also help prevent constipation—a common complaint—and support heart health.
The ideal amount? Try to aim for at least 30 grams of fiber per day. Most people fall far short of this target.
Easy Ways to Boost Fiber:
- Eat vegetables and fruits with every meal
- Choose whole grains like oats, brown rice, and whole wheat bread
- Add beans, peas, or lentils to soups and salads
- If you tolerate it, sprinkle flaxseed or chia seeds on yogurt or cereal
Supplements can help in a pinch, but getting fiber through food is usually best. If you have any digestive conditions, check with your doctor first.
Why it matters: Fiber is a true multitasker. It supports regularity, steadies blood sugar, keeps cholesterol in check, and even plays a role in appetite control.
3. Not Drinking Enough Fluids
Staying hydrated is more important than ever as you age, but many older adults fall short—often without realizing it. It can be as simple as forgetting to drink water throughout the day or misunderstanding how much is really needed.
How much should you aim for? Generally, 2 to 2.5 liters per day (about 8–10 glasses) is a good target for most healthy adults, unless your doctor has given you different advice (especially if you have heart or kidney conditions).
Simple Steps to Stay Hydrated:
- Keep a water bottle nearby and sip throughout the day
- Add a splash of lemon or lime for flavor
- Herbal teas count—just avoid sugary sodas and, if possible, alcohol
- Monitor for signs of dehydration: dizziness, fatigue, dark urine
Proper hydration isn’t just about thirst—it supports everything from energy levels to medication effectiveness, weight management, and kidney function.
Why it matters: Low fluid intake can lead to dizziness, lethargy, and other health issues. Staying hydrated helps you feel your best and ward off complications.
Conclusion
Aging well isn’t just about genetics or lucky breaks—it’s about making smart, simple choices every day. By focusing on three basic habits—getting enough protein, fiber, and fluids—you put yourself in the best position to stay strong, independent, and vibrant well into your later years.
If you (or someone you care for) is over 65, take a minute to think: are you making any of these common diet mistakes? If so, don’t worry! Even small changes can make a big difference over time.
Source: Dr. Suneel Dhand