Eating well as you age supports your muscles, bones, and digestion. If your appetite is smaller, choosing nourishing foods can help you get more from each mouthful.
Marley Spoon Accredited Practising Dietitian Elizabeth Lou shares five practical tips.
1. Include protein across the day
Australian Nutrient Reference Values recommend 81 grams of protein daily for men over 70 and 57 grams for women over 70: approximately 25% more than for younger adults.
The PROT-AGE expert group identifies around 25–30 grams per meal as a level that can help stimulate muscle protein building in older adults. Marley Spoon’s Dietitian-designed meals make it easier to include protein in your day. If you have specific health needs, speak with your GP or dietitian about the right amount for you.
Try eggs at breakfast, yoghurt as a snack, and fish, chicken, tofu or legumes at lunch or dinner.
2. Make room for calcium
Calcium helps keep bones strong, while vitamin D helps your body absorb it. Include milk, yoghurt, or cheese throughout the day, and choose foods such as oily fish, eggs, and vitamin D-fortified options. Safe sun exposure also helps your body make vitamin D. If you prefer plant-based milk, check the label for added calcium
3. Add fibre and remember fluids
Fruit, vegetables, wholegrains, and legumes provide fibre for bowel health. Try oats at breakfast or beans in soup. Drink regularly, following any fluid advice from your healthcare team.
4. Make mealtimes easier
Ask for help with groceries or keep ready meals on hand for days when cooking feels like an effort.
Marley Spoon offers more than 85 options, including ready meals, breakfasts, soups, and snacks, all with dietitian oversight and no subscription lock-in contracts.
What’s on the menu?
A sample day developed by Elizabeth Lou shows the variety available. Choose what suits your appetite and dietary needs:
BREAKFAST: Vanilla Bean Yoghurt with Toasted Muesli; Kale, Celery, Ginger, Apple and Lemon Juice; an Oat Milk Latte
LUNCH: Creamy Chicken Fettuccine with Mixed Salad Leaves and Vinaigrette
AFTERNOON TEA: Broccoli and Sweet Potato Soup
DINNER: Satay Tofu with Green Beans and Rice
DESSERT: Vanilla Panna Cotta
5. Choose food you look forward to
Flavour and enjoyment matter. Choose favourites, explore different options and share meals when you can. If your appetite changes or you lose weight unintentionally, speak with your GP and dietitian.
Find support with meals at home
If you or a loved one receive government-funded support, Marley Spoon makes accessing nourishing meals simple and cost-effective. Eligible participants only cover the co-payment portion for the food itself, while home-care package funding covers the preparation and delivery:
Support at Home: Accessible for eligible Support at Home and CHSP participants. Speak with your Care Manager, or check your eligibility via My Aged Care meal services.
NDIS: Available for self-managed and plan-managed participants with meal preparation and delivery in their plan.
