Getting older changes many things, including how our bodies respond to food. What used to be “eat when you’re hungry, enjoy what you love” now becomes “is this helping my joints, my energy, my memory?”
At Kensington Place Redwood City, we’re exploring what healthy eating really means as we age.
At our special event on May 8th, “Eating for Longevity: A Tasting Experience for a Vibrant, Healthy Life,” nutrition experts shared real-life strategies and insights on how food can improve the quality of life for older adults and their caregivers.
We partnered with Stephanie Figeira, a holistic nutrition consultant, culinary artist, and community advocate with over 12 years of experience specializing in cancer care and gut health, alongside two decades of work in community development. Stephanie shared expert insights on the foods that promote vitality and well-being.
Let’s discover the secrets to a long, healthy life through the power of nutrition.
Nutrition for older adults: why it changes with age
Aging changes everything—how we move, how we feel, and how we process food. So the way we eat must evolve, too.
As we age, our bodies require fewer calories, but more certain nutrients. Our sense of taste and smell may dull, our appetite might change, and chronic health conditions can complicate food choices.
That’s why nutrition for older adults isn’t just about eating less—it’s about eating smarter.
Many older adults face:
- Slower metabolism, meaning the body burns calories more slowly
- Reduced muscle mass, which increases the need for protein
- Lower absorption of key nutrients such as B12, calcium, and vitamin D
- Chronic conditions like diabetes, high blood pressure, or digestive disorders that require dietary changes
- Medication side effects that can interfere with appetite or digestion
What are the key nutritional strategies for older adults?
The foundation of healthy aging begins on the plate. But knowing what to focus on can be overwhelming, especially if you manage a loved one’s care.
Here are some smart, science-backed strategies for nutrition in older adults:
1. Focus on nutrient-dense foods
Older adults need more nutrition in fewer bites. That means prioritizing brain foods that pack in vitamins, minerals, fiber, and healthy fats without excess calories, including:
- Leafy greens (spinach, kale)
- Colorful vegetables
- Berries
- Whole grains
- Lean proteins (fish, poultry, eggs, legumes)
- Healthy fats (avocados, nuts, olive oil)
2. Get enough protein
Protein is essential for maintaining muscle mass, healing wounds, and supporting immune function. Many older adults don’t get enough.
Adults over 65 typically need more protein than younger adults—about 1 to 1.2 grams per kilogram of body weight per day, depending on their health status.
Aim for a source of protein at every meal—not just dinner. Think: Greek yogurt at breakfast, eggs at lunch, and salmon at dinner.
3. Watch for dehydration
Older adults often don’t feel thirsty, even when they need water. Mild dehydration can cause confusion, fatigue, and headaches.
Encourage frequent sips of water, herbal teas, or broths. Hydrating fruits like watermelon or cucumbers are also great choices.
4. Keep fiber and digestion in mind
Slower digestion is common with age, especially for those less mobile. Fiber helps keep things moving and supports heart health, too.
Whole grains, beans, fruits, and vegetables all add fiber. They also feed the gut microbiome, which plays a role in mood and brain health.
5. Don’t overlook key micronutrients
Older adults often fall short on:
- Calcium & Vitamin D – for bone health
- Vitamin B12 – for energy and nerve function
- Potassium – for blood pressure regulation
- Magnesium – for muscle and nerve support
Ask your doctor or dietitian whether supplementation might help, especially if certain foods are hard to tolerate or digest.
How to eat well when you have dementia
Eating challenges become more complex when Alzheimer’s or other dementias are involved. That’s when a memory care community with strong nutrition support becomes essential.
Many people living with dementia struggle with:
- Loss of appetite or taste
- Difficulty chewing or swallowing
- Forgetting how to eat
- Picky eating or food refusal
- Inability to recognize hunger cues
At Kensington Place Redwood City, we understand these challenges deeply. That’s why our dining program is personalized, flexible, and built around dignity.
We offer:
- Modified textures for easier chewing or swallowing
- Small, frequent meals for better tolerance
- Finger foods for those who struggle with utensils
- Calming dining environments to reduce stress and distractions
- Compassionate assistance from trained team members who know when to gently prompt, encourage, or simply sit beside someone during their meal
Good nutrition improves physical health, helps maintain independence, reduces behavioral symptoms, and supports better sleep and mood.
More about dining at Kensington Place Redwood City: our all-day, nutritious dining
Mealtimes can get tricky as we age. Maybe your loved one doesn’t have much appetite, struggles with certain textures, or has specific health needs that make planning meals feel like solving a puzzle.
That’s where we come in.
At Kensington Place Redwood City, dining isn’t one-size-fits-all. It’s personalized, flexible, and built around the needs of older adults—especially those in memory care.
Our chefs work closely with medical teams to create meals that are not only nutritious (think low-sodium, heart-healthy, diabetic-friendly) but also delicious and made from scratch using fresh, seasonal ingredients.
Residents can eat when they’re ready—not just during set hours. Our bright, welcoming dining spaces make every meal feel comfortable and familiar.
For caregivers, that means less stress and more peace of mind. You don’t have to worry whether your loved one is eating well—we’ve got it covered every day.
Kensington Place Redwood City: offering specialized care and nutrition for individuals and couples
Memory care is at the heart of everything we do at Kensington Place Redwood City.
Our specialized community is designed exclusively for individuals living with Alzheimer’s and other forms of dementia, including couples who wish to remain together while receiving the care they need.
With two levels of memory care and a highly trained team, we provide personalized support in a secure, nurturing environment.
Contact Kensington Place Redwood City to learn how we can support your loved one and your family.