Nutrition for Seniors
Who this information can help
This information contains general information for seniors who are in overall good health.
For nutrition questions specific to your health conditions, call 811 and ask to talk to the dietitian.
For more general healthy food choices, please refer to “choosing healthy foods” resources.
Information on this page can be downloaded as a handout.
Canada’s Food Guide
Available in many languages. please find out more at Canada’s Foods Guide website.
How important is Protein?
Older adults need more protein.
Protein helps to
- keep strong muscles
- stay healthy
- recover from illness
Tips
- Spread protein foods throughout the day
- include protein foods at three meals daily
- drink milk or fortified soy beverage
- plants, animal and dairy protein foods
Vegetables and fruits
Tips
- Enjoy with most meals and snacks
- Fresh, frozen or canned
Whole grain foods
Tips
- Choose whole grain foods more often
Oil and Fat
- Choose unsaturated fats
- Oils and spreads made from plants
- Nuts and seeds
- Fatty fish
- Avocados, olives
Important nutrients for seniors
Calcium
- Bone and muscle health
- Get from foods first
- milk, yogurt, cheese, fish with bones, tofu with calcium
Vitamin D
- Bone and muscle health
- Take a supplement every day
- Take 1000 IU daily
Fibre
- Promotes bowel movements
- Improves cholesterol
- Manages blood sugar
- Reduces cancer risk
Other tips?
Drinks
- mostly water
- At least 6 cups daily (1.5 liters)
- Milk
- Tea/coffee
- Broth
- Other liquids
Nutrition tip
Prepare foods at home as much as possible. Benefits include:
- Make traditional foods you like
- Less sodium (salt)
- May save money
Read the nutrition facts
% Daily value
- tells you if a food has a little or a lot of a nutrient
- Look for foods lower in saturated fats, sugar and sodium
Resources
Health Link Dietician 811
Free consultation with a dietician. Please call 811 then press 2, when a nurse answers, then say “I would like to speak to a dietician please”. Interpretation available in 240+ languages.
Making meals easier
Getting help can be useful:
- Grocery delivery
- Meal delivery services
- Meal kit services
Community Good Food Box program: www.ckpcalgary.ca/goodfoodbox
Alberta Healthy Living Program
For adults with a chronic condition can sign up for exercise program (online/virtual), and have access to a dietician as well. Self refer 1-844-527-1160
Classes and workshops are free. Click on Class description handbook or class schedule guide under “Calgary zone”, and then click on each topic if you would like to register online. Or call to register 1-844-527-1160.
Alberta Health Services Nutrition Services
Visit “Healthy Eating Starts Here” page on Alberta Health Services website.
Alberta Health Services healthy eating resources for when you are at school, early learning & child care centres, at work and in the community.
My Health Alberta Website
My Health Alberta website is a government of Alberta website that provides health information, you can find many nutrition related topics.
Information on this page can be downloaded as a handout. If you have any questions, please contact us.
Disclaimer: This material is not a substitute for the advice of a qualified health professional. This material is intended for general information only and is provided on an “as is”, “where is” basis. Although reasonable efforts were made to confirm the accuracy of the information, Alberta Health Services does not make any representation or warranty, express, implied or statutory, as to the accuracy, reliability, completeness, applicability or fitness for a particular purpose of such information. Alberta Health Services expressly disclaims all liability for the use of these materials, and for any claims, actions, demands or suits arising from such use. Last updated February 2026.