Eating Well in Old Age: Key to Maintaining Strength and Independence, Says Nutritionist

MADRID (EUROPA PRESS) – Maintaining a balanced diet is crucial for preserving vitality, preventing falls, and sustaining strength and functional independence in older age, states Vicente Javier Clemente, a nutritionist and professor of Sports Sciences at the European University.

He further explains that sarcopenia, the gradual reduction of muscle mass and strength, is one of the main hazards related to aging. “Without proper attention to diet and exercise, it can begin as early as age 50 and complicate everyday activities such as climbing stairs or carrying groceries,” he cautions.

To mitigate these effects, he recommends adhering to a Mediterranean diet, characterized by a high intake of fruits, vegetables, high-quality proteins, whole grains, and healthy fats.

Additionally, the expert points out that it is common for older adults to consume low amounts of protein or excessively indulge in ultra-processed foods, as well as to not drink enough water. However, incorporating protein into every meal, increasing the consumption of fresh foods, and staying properly hydrated can “lead to significant improvements within a few days.”

In this regard, Clemente advises distributing the daily protein intake—between 1.2 and 1.5 grams per kilogram of body weight—across main meals and snacks. Thus, a person weighing 70 kilograms should consume between 84 and 105 grams of protein per day. “This allocation, combined with regular physical activity, helps to maintain muscle mass and mobility,” he asserts.

Moreover, to support a comprehensive diet, the professor recommends planning varied menus, adapting food textures in case of chewing difficulties, and ensuring that the elderly do not eat alone. “The company and an appealing presentation of the dish are as important as the nutrients it contains,” he notes.

In cases of reduced appetite, the expert suggests preparing small but nutrient-dense portions, enhancing meals with ingredients like eggs, cheese, nuts, or olive oil. Homemade smoothies, purees, or omelets are easy-to-consume, nutritious options. For chronic conditions such as type 2 diabetes or kidney failure, he emphasizes the need to tailor the diet without neglecting protein intake. Specifically for diabetes, he recommends slow-absorbing carbohydrates alongside lean proteins and vegetables; for kidney failure, he suggests adjusting minerals like potassium or phosphorus under medical supervision.

Ultimately, the expert concludes that nutrition in later life not only contributes to physical health but also to emotional and social well-being, as eating well “provides energy, boosts mood, and helps older adults feel supported and active.”