The Over-50 Plate: Are You Getting These 5 Key Nutrients?

As we age, our bodies need more of certain nutrients even as our calorie needs may decrease. Here are the five you should focus on:

Protein (1.0–1.2g per kg body weight)

Crucial for maintaining muscle mass. Include lean meats, fish, eggs, dairy, legumes, and tofu at every meal.

Calcium (1,000–1,200mg daily)

Keeps bones strong. Dairy products, fortified juices, and leafy greens like kale are excellent sources.

Vitamin D (600–800 IU daily)

Works alongside calcium and supports immune function. Fatty fish, fortified milk, and sensible sun exposure help.

Vitamin B12 (2.4mcg daily)

Supports nerve function. Up to 30% of over-50s have difficulty absorbing it from food.

Fibre (21–30g daily)

Supports digestive health and heart health. Whole grains, fruits, vegetables, and legumes are your best friends here.