It is never too late to start eating better. Research has not found an age when it stops making a difference, and even small steps count. But good food after 65 is not one single set of rules. It depends above all on your appetite. If it is good, the usual advice applies, with a little more protein. When it fades, the advice almost turns around.
More protein, whatever your appetite
After 65 the body breaks down muscle faster, and it gets harder to keep what you have. That is why the Nordic Nutrition Recommendations advise 1.2 to 1.5 grams of protein per kilo of body weight a day for people over 65, compared with 0.83 grams for younger adults. For someone who weighs 75 kilos, that is about 90 to 110 grams.
Few people know this. In a Novus survey for the Swedish Food Agency, Livsmedelsverket, only 6 percent of 1,000 people aged 65 to 89 knew about the advice. Studies also show that many older adults get too little protein at breakfast and lunch, and then try to catch up at dinner. Researchers have suggested about 0.4 grams per kilo per meal, roughly 30 grams at 75 kilos. It is not an official recommendation, but it is a useful guide.
This is what about 100 grams can look like. The amounts are approximate and vary between products.
- Breakfast, about 28 g: 200 g of quark with berries, and a boiled egg
- Lunch, about 30 g: 150 g of cooked fish with vegetables and potatoes
- Snack, about 12 g: 100 g of cottage cheese with fruit
- Dinner, about 30 g: 120 g of cooked chicken, or a generous portion of beans and lentils with cheese
Food alone does not keep your muscles strong. It works together with training. You can read more in our article on protein.
If you have kidney disease or another condition that affects what you should eat, follow the advice from your doctor or dietitian.
With a good appetite: the usual advice
If you feel well and enjoy your food, Livsmedelsverket's normal advice for adults is a good foundation:
- Vegetables, fruit and berries: at least 500 grams a day
- Beans, peas and lentils: often, preferably every day
- Bread, pasta and grains: choose wholegrain. Fiber at every meal shows how.
- Fish and shellfish: two to three times a week
- Red and processed meat: at most 350 grams of cooked meat a week, with only a small part processed
- Dairy: every day, preferably low-fat, unsweetened and fermented
- Nuts: two to three tablespoons of unsalted nuts a day
- Salt, sweets and alcohol: keep them down
The same kind of food that lowers the risk of heart disease, cancer and type 2 diabetes may also lower the risk of dementia, and Livsmedelsverket points out fish in particular. Research on the brain is still mixed, though. A 2026 trial of a protein-rich Mediterranean diet in 105 older adults at risk of undernutrition found better nutritional status and slightly better cognition after six months, while an earlier six-month trial in healthy older adults found no effect on cognition. Eat this way for your whole body, not as a guarantee.
When your appetite fades
Appetite often fades so slowly that you hardly notice. It usually happens around the age of 80, but it can come earlier. Illness and some medicines can affect it, and food may not taste as much as it used to. Signs to look for are that you feel tired during the day, buy less food, leave food uneaten in the fridge, or that your clothes, watch or rings start to feel loose.
Now the priorities change, because every small portion has to give more:
- Put protein first. Eat the fish, chicken, meat, eggs, beans or lentils first, and include something rich in protein at every meal, snacks too.
- Add fat. A little oil or cream, extra sauce or mayonnaise gives energy without making the portion larger.
- Choose full-fat or high-protein dairy instead of the low-fat kinds.
- Cut down on the filling foods. Vegetables, fruit, potatoes, pasta and bread can be reduced to make room for the rest.
- Eat small meals often. Breakfast, lunch and dinner with snacks in between, and something small like a glass of milk first thing in the morning and just before bed.
Good snacks include an egg, an open sandwich with plenty on it, yogurt or quark with nuts and berries, or porridge made with milk.
Losing weight is not always a good thing at this age. A few extra kilos can give you more resistance and help you get through a period of illness. Weigh yourself regularly, and contact your health care provider if you lose weight without knowing why.
Three things that apply to everyone
- Vitamin D. The skin makes less of it from sunlight as you age. Livsmedelsverket advises everyone over 75 to take a daily supplement of 20 micrograms.
- Fluids. The sense of thirst gets weaker, and dehydration can make you dizzy and more likely to fall. Aim for about 1.5 to 2 liters a day on top of what is in your food. Coffee and tea count.
- Movement. Train strength and balance at least twice a week, and aim for 150 to 300 minutes of activity a week that raises your pulse a little. Japanese walking is a gentle way to start. Stand up regularly when you have been sitting for a long time.
Watch out for listeria if you are frail
The immune system weakens with age, and for people who are frail a listeria infection can become serious. The risk is mainly in chilled, ready-to-eat food with a long shelf life that is eaten cold, such as smoked or cured salmon, pre-sliced cold cuts and pâtés. Keep your fridge at 4 °C at most, eat such food while it is fresh, and avoid mold-ripened and washed-rind cheeses such as brie and gorgonzola. Hard cheese is safe, and so is anything heated until piping hot, such as a gratin with smoked salmon.
Eat together
One in three people over 65 in Sweden lives alone, and many find it dull to eat by themselves. Company makes a real difference, as people often eat both more and better with others. Take turns cooking with a friend or neighbor, or see what your municipality offers. If someone close to you has started to lose their appetite, you can help by sharing a meal, shopping, or filling the freezer with small portions.
Start small. Add some protein to your breakfast, and take it from there.
