Maintaining a healthy weight is crucial at every stage of life, but it can be more challenging for older adults due to physiological changes that occur with age. Older adults often struggle to consume enough calories and protein, which puts them at risk of weight loss and low body weight. This article provides a comprehensive guide to help elderly individuals gain weight safely and healthily.
Understanding Weight Loss in the Elderly
There are many reasons for weight loss in older years. Unless it's because someone is dieting, weight loss is a cause for concern, especially if the person has lost 10% of their prior body weight. Sometimes weight loss results from a lifestyle change, like the loss of a loved one or a loss of independence. You may be depressed and lose interest in eating. Or you may have to cut back on food because of a tight budget. Both the physical effects of aging and the impact of social changes can affect appetite and food intake at this time of life, making it more challenging to meet daily nutritional needs. One of the side effects of these changes can be unintentional weight loss.
The Importance of Healthy Weight Gain
Too-low body weight can negatively affect strength, energy levels, and overall quality of life. Healthy weight gain isn't so simple. You've spent your whole life trying to keep extra pounds off. Now your doctor says you actually need to gain a few pounds to stay healthy. To gain weight as an older adult, you need to eat nutrient-dense foods, snacks, and drinks, and possibly add weight-gain supplements to what you already eat.
Strategies for Healthy Weight Gain
Consulting a Dietitian
Some people find it difficult to add enough calories to their usual diet. A dietitian can help you come up with an eating plan based on your specific calorie needs. It starts with understanding how quickly you've lost weight and why (see "Why are you underweight?").
Meal Structure and Frequency
Meal structure is also important. McManus says eating mini-meals throughout the day is better than relying on large feasts. "If you've lost weight, you're used to eating a lower volume of food, and you get fuller faster. One-dish meals that combine vegetables, legumes, and chicken or fish (think: stews and soups) are a good option, Taub-Dix says.
Read also: The Hoxsey Diet
Nutrient-Dense Foods
Don't worry about counting grams of nutrients. "Just aim for a balance of healthy carbohydrates, unsaturated fats, and protein," McManus says. She advises power-packing each mini-meal with as many nutrient-dense foods as possible. Examples include oatmeal with berries and walnuts; a salad with spinach, tomatoes, cheese, black beans, shelled sunflower seeds, and avocado dressing; or brown rice with raisins, almonds, chicken chunks, and asparagus pieces. Eating this way throughout the day will help you regain the weight you've lost.
High-Calorie Beverages
Downing a lot of high-calorie beverages is one of the ways that people gain weight, so it’s the natural strategy for adding heft to your frame, Creel says. Smoothies are the perfect choice. “The reason we use them for weight gain is because the body doesn’t have to do anything to break it down,” Miner says. You can even add whole or ground nuts to the mix. “The body is not efficient in breaking nuts down,” Miner says. Start with an instant breakfast drink or protein powder and add nuts and whole milk or almond milk.
Addressing Appetite Issues
“It’s really hard to force yourself to eat when you’re not hungry,” says Miner. Solution? If a prescribed medication is wrecking your appetite, ask your doctor if there’s a substitute and troubleshoot other medical issues that might be robbing your appetite. Food should also seem more appealing after exercise, Creel says. “There’s evidence that swimming, especially in cold water, may stimulate appetite more than exercise on dry land, as your body has to generate more heat,” he says.
Monitoring Progress
"I look to see 2 to 3 pounds per month if they're going in the right direction. It won't be faster than that," McManus says. "You have to hang in there and be consistent over time.
Calorie-Dense Foods for Weight Gain
If you're an older adult who needs to gain weight but you aren't getting enough calories, you can add calories to your diet through nutritious snacking and small changes to meals. The Academy of Nutrition and Dietetics recommends focusing on nutrient-packed foods from all major food groups. Indeed, as far as types of food to increase your appetite, you'll want to focus on the following, according to Cleveland Clinic.
Read also: Walnut Keto Guide
Protein-Rich Foods
- Meat: Chicken breast, ground turkey, lean pork chops, salmon, and lean beef.
- Eggs: Incorporate eggs into your diet, considering that the yolk contains cholesterol but can be eaten a few times per week. The white of eggs contains no fat and is a very good source of protein.
Full-Fat Dairy
Yogurt, cheese, milk, and cottage cheese. Feel free to enjoy whole-fat yogurt. Miner suggests cooking rice and oatmeal with milk, even evaporated milk, to add calories.
Complex Carbohydrates
Beans, peas, squash, potatoes, bulgur, farro, lentils, quinoa, brown rice, and whole-grain bread.
Healthy Fats
Avocados, nuts, and olive oil. Select vegetable fats that are low in saturated fat, such as olive oil, canola oil, soft margarine and mayonnaise.
Protein-Packed Supplements
Protein powder and nutritional shakes.
Adding Extras to Meals
You can also add healthy, calorie-rich extras to the foods you already enjoy to help increase your calorie intake:
Read also: Weight Loss with Low-FODMAP
- Top sides like a hearty salad with nuts, freshly grated cheese, sliced avocado, and dried fruit.
- Eat hearty snacks like whole-grain crackers with cheese or peanut butter.
- Snack on small portions of unsalted nuts.
- Eat full-fat yogurt or dairy products with fruit toppings.
- Add toppings to popcorn, like shredded cheese.
High-Calorie Beverages for Weight Gain
Incorporating high-calorie beverages into a daily routine can help older adults gain weight. Downing a lot of high-calorie beverages is one of the ways that people gain weight, so it’s the natural strategy for adding heft to your frame, Creel says. Smoothies are the perfect choice. “The reason we use them for weight gain is because the body doesn’t have to do anything to break it down,” Miner says. You can even add whole or ground nuts to the mix. “The body is not efficient in breaking nuts down,” Miner says. Start with an instant breakfast drink or protein powder and add nuts and whole milk or almond milk.
Sample 7-Day Meal Plan for Weight Gain
This 7-day weight gain for the elderly meal plan provides easy and nutritious meal and snack options that will make it easy for you to meet your needs and enjoy the foods you are eating!
Notes About This Meal Plan:
- This meal plan has been developed to meet the nutritional requirements of healthy elderly (aged over 70 years) for weight gain and good nutrition.
- This meal plan provides 7-8 eggs and 3 fish meals a week, includes sources of healthy fats and provides a variety of protein rich foods across the day.
- This meal plan provides at least 3.5 serves of dairy per day. Women over 70 years require additional milk, cheese or yogurt.
- Include at least one serving of green leafy vegetables each day, and also choose a variety of colored vegetables including green, orange and red to assist in boosting your nutrient intake.
- For tailored advice please speak to an Accredited Practicing Dietitian.
Day One
- Breakfast: Porridge: Rolled oats with 1.5 cups milk. + 1 piece of fruit (e.g., 1 medium banana or 6 dried apricot halves).
- Lunch: Egg and Chicken Salad Bowl (1 serve): + 1 tub yogurt
- Dinner: Chicken & Cashew Noodle Stir-fry: Chicken tenderloins sliced, stir-fried in peanut oil with vegetables, rice noodles, and cashew nuts.
- Dessert/Supper: Fruit Salad and Ice Cream: Fresh fruit salad with ice cream.
- Snacks: 1 glass milk. Wholemeal bread (toasted) with baked beans.
Day Two
- Breakfast: Peanut Butter on Toast: Wholemeal or seed bread (toasted) with peanut butter. + 1 glass of milk. + 1 piece of fruit (e.g., a orange or 2 small pieces).
- Lunch: Grilled Fish & Vegetables: Fish with steamed vegetables. + a bread roll thinly spread with butter. + 1 tub yogurt.
- Dinner: Greek-Style Egg Lemon Soup with Chicken and Greens (1 serve): Serve with mixed salad vegetables.
- Dessert/Supper: Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and cheese.
- Snacks: Fruit & Yogurt. Avocado on a slice of rye toast.
Day Three
- Breakfast: Mushroom Soufflé Omelette (1 serve): + 1 glass of milk. + 1 piece of fruit (e.g., 1 medium banana or pear).
- Lunch: Lentil, Vegetable, and Barley Soup: Lentils with vegetables, vegetable stock, and barley. + 1 serve of fruit (e.g., 2 cups berries).
- Dinner: Spaghetti Bolognese: Lean mince with spaghetti, tomato, cheese, and olive oil (for cooking). + a side salad (baby spinach, carrots, cucumber).
- Dessert/Supper: Berry & Cheese Dessert: Stir 2 cups berries into ½ cup smooth ricotta cheese, drizzle with honey and top with a sprinkle of almond meal.
- Snacks: 1 tub yogurt + canned tuna in oil on crackers.
Day Four
- Breakfast: Cereal & Fruit: Wholegrain flaky cereal sprinkled with linseeds and served with 1.5 cup milk. + 1 serve of fruit (e.g., 6 dried apricot halves or 4 small plums).
- Lunch: Curried Egg Sandwich: Egg (add curry powder when mashing egg), wholemeal or seed bread, salad vegetables (e.g., lettuce), and mayonnaise. + 1 tub yogurt.
- Dinner: Grilled Chicken and Vegetables: Lean chicken with corn on the cob, vegetables baked in a little olive oil, + sweet potato mash.
- Dessert/Supper: Banana Souffle (1 serve): +1 glass milk.
- Snacks: Ice cream + handful of mixed nuts.
Day Five
- Breakfast: Fruit Toast: Fruit loaf with a favorite spread. + 1 glass of milk. + 1 piece of fruit (e.g., 1 medium apple or orange).
- Lunch: Chicken & Pasta Salad: Lean chicken + pasta + leafy green vegetables + avocado + oil (for cooking). + 1 serve of fruit (e.g., 1 medium pear or orange).
- Dinner: Salmon, Rice, and Vegetables: Oven-baked Salmon fillet + potato wedges served with steamed vegetables.
- Dessert/Supper: Fruit Smoothie: Made with 1 cup milk + 1 tbsp walnuts + fruit (e.g., a small mango or berries).
- Snacks: 1 tub yogurt. Strawberry slices + ricotta cheese + nut butter on toast.
Day Six
- Breakfast: Cereal: Wholewheat cereal biscuits + 1.5 cup milk + handful of crushed almonds. + 1 serve of fruit (e.g., berries, raisins or sultanas).
- Lunch: Tuna, Cheese and Salad Wrap: Canned Tuna + cheese + avocado + salad vegetables (e.g., lettuce, cucumber, carrot, capsicum) rolled up in a wholegrain wrap. + 1 glass milk.
- Dinner: Lamb Chops and Vegetables: Trim lamb chop + sweet potato + vegetables + small amount oil (for cooking).
- Dessert/Supper: Yogurt Parfait: Layer 1 tub of yogurt and muesli/rolled oats in tall serving glasses. Top with a sprinkle of crushed nuts.
- Snacks: 1 serve of fruit (e.g., 1 cup fresh fruit salad or 3/4 cup grapes) + handful of mixed nuts.
Day Seven
- Breakfast: Scrambled Eggs on Toast: Scrambled eggs served on sourdough bread. + 1 glass of milk. + 1 serve of fruit (e.g., 1 medium apple or banana).
- Lunch: Chicken and Vegetable Soup: Chicken pieces + vegetables (e.g., tomato, celery, carrot) with vegetable stock. + a bread roll spread with avocado. + 1 tub yogurt.
- Dinner: Roast Dinner: Lean roast pork + baked potato + baked vegetables + small amount of oil (for cooking).
- Dessert/Supper: Wholesome Baked Custard (1 serve)
- Snacks: Chocolate Drizzled Banana: Made with a banana and 2 tsp melted dark chocolate + cheese on crackers.
Why It Can Be Difficult for Older Adults to Gain Weight
There are several reasons why it's harder for older adults to gain weight and why they lose weight so easily. As you age, your appetite decreases, and you tend to eat fewer calories than younger people. In fact, research shows that caloric intake has the potential to decline by as much as 500 to 700 calories per day between young adulthood and late life. A few factors can affect an older adult's appetite and weight. Chronic diseases and appetite-suppressing medications (both more common in older people) can lead to a reduced appetite, according to Mount Sinai. And in some cases, dental problems can make it difficult to chew or swallow food, leading to less food intake, per Harvard Health Publishing.
Other factors can contribute to unintentional weight loss in older adults:
- Depression
- Dementia (or memory loss and cognitive decline)
- A change in taste and smell
- Infection
- Certain medications
- Underlying illness (like heart disease or Parkinson's disease)
Ultimately, the human body is constantly evolving, and age-related changes can greatly influence nutrition requirements and appetite.
Tips to Increase Appetite and Weight Gain in Older Adults
If you or a loved one is experiencing unintentional weight loss or a reduced appetite with age, there are a few actions you can take.
Contact Your Doctor
To get to the bottom of your weight loss, the first step is to get a doctor involved, according to Mayo Clinic. They can diagnose any potential underlying health conditions and treat them properly. Your doctor may also help adjust your diet or switch your medications if that is causing reduced appetite. And if dental issues are the problem, a trip to the dentist could resolve discomfort or chewing problems.
Stick to a Mealtime Schedule
One way to increase appetite and assist in weight gain is sticking with a mealtime schedule every day, according to the National Institute on Aging. This can be achieved through meal prepping your own food, having a loved one help you, or taking advantage of prepared meals or local community centers that serve meals. You can also try to eat multiple smaller meals during the day to stimulate your appetite, rather than sitting down to three big meals, per Mayo Clinic. This can also help you get more calories overall.
Engage in Light Exercise
Light to moderate exercise is a great way to increase appetite in older adults. Even something like taking a walk around the neighborhood each day can help. By burning calories and stretching muscles through light exercise like walking or yoga, you're more likely to have an appetite throughout the day, according to Michigan State University.
Make Meals Look (and Taste) Appetizing
It may help to keep portions small so they look easier to eat. “A meal with a salad, a main dish and different sides is a lot of food to eat for someone who may not be used to eating that much,” Taub-Dix says. “And a big salad before a meal could be too filling. You want to make the meal more concentrated.
Consider Supplements
Your dietitian may also recommend a special nutrition supplement that is not a free food. These supplements provide extra calories and protein and are usually used for a short time.
Additional Foods to Promote Weight Gain
Homemade Protein Smoothies
Making your own smoothies gives you full control over the ingredients and can help you boost calories. Here are a few tasty variations you can try. You can combine each with 2 cups or 470 milliliters (mL) of dairy milk or soy milk if you have lactose intolerance. Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter. Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, whole milk Greek yogurt, and 1 scoop of vanilla whey protein. Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
Dairy Milk
Dairy milk has been used as a weight gainer or muscle builder for decades . It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals.
Rice
Rice is a convenient, low cost carb source that can be part of a weight gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat.
Nuts and Nut Butter
Nuts and nut butter can support an eating plan focused on weight gain. Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fats.
Red Meats
Red meats, including beef or pork, are probably one of the most effective muscle-building foods available. For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine . Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue.
Potatoes and Complex Carbohydrates
Potatoes and other complex carbohydrates are a cost-effective way to add extra calories. Try to choose one of these sources of complex carbs: quinoa, oats, corn, buckwheat, potatoes and sweet potatoes, squash, winter root vegetables, beans, and legumes.
Salmon and Oily Fish
Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids. Just one fillet of deboned wild Atlantic salmon (3 oz or 85 g serving) provides around 155 calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight.
Protein Supplements
Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including: whey, soy, egg, pea.
Dried Fruit
You can get many different types of dried fruit, and they all have naturally high sugar content. Since they’re convenient to eat and taste great, they can be combined with a protein source, such as cuts of meat, cheese, or a whey protein shake.
Whole Grain Bread
Whole grain breads are another carb source that fits into an eating plan for weight gain. You can make some high calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.
Avocados
Avocados are loaded with beneficial fats. Just one large avocado provides around 365 calories, 30 g of fat, and 17 g of fiber.
Cereals
Cereals can be an excellent source of carbs, calories, and nutrients. For example, oatmeal cooked with whole milk, can be a great carb source to add to your weight gain eating plan.
Additional Meal Tips for Seniors
- Sprinkle ground flax seeds or chia seeds into their cereal, oatmeal, yogurt, smoothies or salads for added omega-3s and additional calories that are barely noticeable.
- Encourage your loved one to eat smaller portions more frequently. Serving a mid-morning snack and mid-afternoon snack can easily add another 300 to 500 calories to their diet.
- Add a slice or sprinkle of cheese to sandwiches, pasta, eggs and other dishes for an extra 100 calories or so.
- Get them involved in the kitchen! Ask your loved one to help you bake whole-grain cookies or breads that they can enjoy with their tea or coffee. They will appreciate feeling useful and be more likely to indulge in the treats they helped prepare.
- Add a generous drizzle of olive oil to salads and pastas for an extra 100 to 200 calories. Flax oil is also a good option, but remember to keep it refrigerated and never cook with it directly (it has a very low smoke point).
- Pesto is an antioxidant-rich, high-calorie spread that can be used in a variety of dishes. Spread it on a sandwich, use it as a pasta sauce, or pour it over chicken and fish dishes.