Macronutrient requirements in older adults

Carbohydrates: Older adults are advised to eat one portion of starchy foods such as pasta, rice, bread and cereals at each meal. Older adults should opt for whole grain starchy foods.
In addition, they are recommended to eat at least five portions of fruit and vegetables per day to get adequate dietary fibre intake. Adequate dietary fibre intake (30g/d) can help relieve constipation and reduce the risk of other chronic diseases.
Protein: Due to changes in body function, older adults may have higher protein requirements to maintain or minimise muscle mass loss. Older adults are recommended to have a portion of lean meat such as poultry, fish, eggs, dairy or legumes with each meal. It is also recommended to have at least 2 portions of fish per week of which one portion of oily fish and no more than four portions of oily fish per week.
Fat: Older adults are advised to reduce foods high in saturated fat such as butter, high-fat and processed meat, high-fat dairy and pastries. In cooking and salads, it is recommended to swap butter with plant-based and vegetables oils.