Eat Well, Age Well: Small Dietary Changes May Help You Avoid Long-Term Care Later in Life

As Americans live longer, staying healthy in those extra years becomes more important than ever. The Dietary Guidelines for Americans 2020–2025, published by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), urges Americans to make small, realistic changes in how they eat—especially as they age.

And for older adults, those changes could mean more than just better health—they could help you avoid or delay long-term care.

“Healthy eating is about more than just food choices. It’s about staying independent, managing chronic conditions, and aging with dignity,” said Dr. Sara Bleich, former Director of Nutrition Security and Health Equity at USDA.

Healthy Eating Gets More Important with Age

Your nutritional needs change as you get older. Muscle loss, bone thinning, and chronic conditions like heart disease and diabetes become more common. These issues increase the likelihood that you’ll need help with daily living activities—what long-term care is all about.

The Dietary Guidelines highlight several focus areas for adults over 60:

• Consume nutrient-dense foods like vegetables, fruits, whole grains, lean proteins, and low-fat dairy
• Limit added sugars, saturated fats, and sodium—all of which contribute to conditions that often lead to long-term care
• Get enough protein to preserve muscle mass and mobility
• Stay hydrated to support organ function and prevent confusion or dizziness

You don’t need a complete diet overhaul to see benefits,” the report states. “Instead, start with small changes that add up over time.

According to the HHS, more than 56% of adults who reach age 65 will need some form of long-term care during their lifetime. Poor nutrition increases that risk.

With rising long-term care costs, better aging — and planning, like Long-Term Care Insurance, will ensure you enjoy a better quality of life despite getting older.

Quality Nutrition in Long-Term Care Matters, Too

Proper nutrition doesn’t just help prevent the need for long-term care—it becomes even more critical once someone is receiving it. If your loved one is preparing for or already in extended care, good nutrition can make a meaningful difference in their health, strength, and overall quality of life.

Malnutrition and poor hydration are common in older adults living in assisted living communities, memory care centers, and nursing homes. These issues can worsen existing health conditions, increase falls, and accelerate cognitive decline.

Families often focus on safety or location when choosing a facility,” said Linda Weyer, a long-term care advocate and insurance specialist. “But you should always ask about food—what’s served, how it’s prepared, and if it meets individual dietary needs.

Many facilities now offer dietitian-approved menus, on-demand meal options, and cultural or therapeutic diets. This reflects growing recognition that nutrition is key to quality of life in aging.

To evaluate food quality and overall care standards, families can use the LTC News Caregiver Directory, which includes thousands of long-term care facilities and home care agencies across the U.S.

Malnutrition Often Overlooked

Malnutrition and poor hydration are serious, often overlooked issues among older adults living in assisted living communities. These conditions can lead to rapid physical and cognitive decline if not addressed early.

Here are the key symptoms to watch for:

Signs of Malnutrition in Older Adults

• Unintended weight loss: Sudden or gradual weight loss without trying can be a red flag.
• Fatigue or low energy: Malnutrition leads to weakness, sluggishness, and reduced ability to participate in activities.
• Muscle loss or weakness: Sarcopenia (loss of muscle mass) can result from insufficient protein and calories.
• Pale or thinning skin: Dry, flaky skin and brittle hair or nails can indicate vitamin or mineral deficiencies.
• Swelling (edema): Particularly in the legs or ankles—can be related to protein deficiency.
• Mood changes or depression: Nutrient imbalances, particularly of B vitamins and omega-3s, can affect mental health.
• Cognitive decline: Confusion, forgetfulness, or increased risk of delirium may signal inadequate nutrition.

Signs of Poor Hydration (Dehydration)

• Dry mouth or cracked lips
• Dark-colored urine or infrequent urination
• Dizziness or lightheadedness
• Headaches
• Constipation
• Sunken eyes or dry skin
• Confusion or delirium
• Rapid heart rate or low blood pressure

Why It’s a Concern in Assisted Living

Older adults may:

• Have a reduced sense of thirst
• Be on medications that affect fluid balance
• Struggle with chewing or swallowing
• Have cognitive issues like dementia that impair eating or drinking
• Be reluctant to ask for help

What Families Can Do Right Now

If you're an adult child helping aging parents—or planning ahead for yourself—here’s how to use the dietary guidelines to support healthier aging:

• Review eating patterns and look for small improvements: less sodium, more fiber, added protein
• Help older loved one’s shop and prepare meals, or use grocery delivery services
• Consult with a registered dietitian, especially for conditions like diabetes, hypertension, or dementia
• Plan now for extended care later by acquiring Long-Term Care Insurance as part of your retirement plan, which pays for home care, assisted living, or facility care when needed

Good Food Goes a Long Way for Quality of Life

A dietitian-approved menu at a long-term care facility is designed to support your loved one’s’ overall health, manage chronic conditions, and promote quality of life.

These menus are crafted with clinical guidelines, nutritional standards, and individual preferences in mind. Many assisted living facilities have actual restaurants with multiple options.

Key goals include:

1. Meet Nutritional Needs

• Ensure adequate intake of calories, protein, vitamins, and minerals.
• Address age-related changes in metabolism, digestion, and appetite.
• Support healing, immune function, and energy levels.

2. Manage Chronic Conditions

• Offer heart-healthy options (e.g., low sodium, limited saturated fat) for those with hypertension or cardiovascular disease.
• Provide diabetic-friendly meals with controlled carbohydrates and consistent meal timing.
• Adapt textures for residents with swallowing difficulties (dysphagia), such as pureed or soft diets.

3. Accommodate Special Diets and Preferences

• Respect religious, cultural, and personal dietary preferences.
• Include vegetarian, low-sodium, gluten-free, or renal-friendly meals as needed.
• Rotate seasonal produce and appealing recipes to maintain variety.

4. Promote Hydration

• Encourage fluids through beverages and moisture-rich foods (soups, fruits, gelatin).
• Monitor fluid intake, especially during illness or hot weather.

5. Support Mealtime Enjoyment and Dignity

• Present food attractively and in a home-like setting.
• Allow resident input on menus when possible.
• Offer assistance with eating while preserving independence.

6. Prevent Malnutrition and Weight Loss

• Use fortified foods and supplements if needed.
• Monitor weight trends and adjust meal plans accordingly.

The Cost of Not Eating Well

The connection between diet and long-term care isn’t just personal—it’s financial. According to the LTC News Cost of Care Calculator, monthly care expenses can range from $4,500 to over $12,000, depending on location and the type of services required. Those costs are rising.

Eating well is one of the most affordable and effective ways to invest in future health.

Nutrition is prevention,” said Bleich. “It reduces disease risk, preserves independence, and helps people live longer—and better.

Take the First Step Today

Longevity is only a gift if your quality of life keeps up. Healthy eating is a powerful—and often overlooked—way to age well.

Visit DietaryGuidelines.gov and MyPlate.gov to explore age-specific resources and meal-planning tools. For guidance on long-term care planning, start by visiting the LTC News Long-Term Care Insurance Education Center.

Most people add an LTC policy to their retirement plan between the ages of 47 and 67. Seek assistance from a qualified LTC Insurance specialist representing top-rated insurance companies. Financial advisors and general insurance agents often lack the knowledge and training to make professional recommendations.

Meanwhile, what's for dinner?