A Guide to Ensuring Good Nutrition this Summer

As we age, good nutrition becomes more than just a part of a healthy lifestyle, it plays a crucial role in maintaining independence, supporting immunity, and protecting against illness. For older adults, eating well helps preserve mobility and cognitive function, allowing for a better quality of life. And while we can’t always count on the sunshine, making nutrition a priority is one thing we can rely on to support good health year-round.

Why is Nutrition Vital for Older Adults?

Older people often experience changes that affect their dietary habits, such as reduced appetite, slower metabolism, difficulty chewing, or digestive issues. These factors can make it harder to get the nutrients needed to stay healthy.

In the UK, more than 1 in 10 people over 65 are at risk of malnutrition, rising to 1 in 3 among those recently admitted to hospital or living in care homes (Age UK, 2023). Without the right nutrients, seniors may be more vulnerable to falls, infections, and chronic conditions like heart disease and osteoporosis.

Simple ways to maintain a good Nutritional balance this Summer

While summer often inspires lighter meals and more outdoor activity, it also brings certain challenges—especially for older people. Here are key nutrition considerations for seniors during warmer months:

1. Stay Hydrated

Seniors are at increased risk of dehydration because the sensation of thirst diminishes with age. Certain medications (like diuretics) may also increase fluid loss. Dehydration can lead to dizziness, confusion, urinary tract infections, and even hospitalisation.

Tips:

• Water is ideal, but other options include herbal teas, milk, and diluted fruit juice.
• Hydrating foods such as cucumber, watermelon, strawberries, and oranges can also help boost fluid intake.
• Make it a social event, invite family and friends over for a cup of tea.

2. Get Enough Vitamin D

While the body produces vitamin D when exposed to sunlight, older adults may still be at risk of deficiency—especially if they spend limited time outside. This vitamin is crucial for bone health, muscle strength, and immune support.

British Dietetic Association spokesperson Priya Tew recommends that everyone over 65 take a 10 microgram vitamin D supplement daily, particularly in autumn and winter. However, always speak to a pharmacist or GP before starting any supplements, especially if you’re on other medications or have long-term health conditions.

Sources of vitamin D include:

• Oily fish (e.g. salmon, sardines, mackerel)
• Fortified cereals and dairy alternatives
• Egg yolks
• Sensible sun exposure (10–20 minutes per day)

3. Prioritise Protein

Muscle loss (sarcopenia) becomes more common with age and can lead to weakness and increased fall risk. Eating enough protein helps maintain strength and supports wound healing and immune function.

Good sources of protein:

• Lean meats (chicken, turkey)
• Fish
• Eggs
• Dairy (yoghurt, cheese, milk)
• Plant-based options (lentils, beans, tofu, quinoa)

Try to include a source of protein in every meal.

4. Enjoy Seasonal Fruits and Vegetables

A colourful variety of fruits and vegetables provides essential vitamins, minerals, fibre, and antioxidants—important for digestion, heart health, and immunity.

Great UK summer options include:

• Berries (strawberries, raspberries, blackberries) – rich in vitamin C and antioxidants
• Tomatoes – high in lycopene for heart health
• Courgettes, broad beans, and peas – excellent sources of fibre and B vitamins
• Leafy greens (lettuce, watercress, spinach) – good for iron and folate
• Melons and cucumbers – hydrating and low in sugar

Aim for at least five portions of fruit and veg per day, using fresh, frozen, or tinned (choose no-added-sugar or low-salt varieties).

How Our Home Care Services Can Help

At Home Instead Central Hampshire, we understand how important proper nutrition is for the health and happiness of the people we care for. Our dedicated home care team supports older adults in living well at home, including help with meal planning, grocery shopping, and freshly prepared meals tailored to individual dietary needs.

We also encourage hydration, support supplement routines as advised by healthcare professionals, and create a calm, enjoyable mealtime experience especially for clients who live alone or need extra encouragement to eat regularly.

If you or a loved one could benefit from home support that includes meal preparation, personal care, or companionship, we’re here to help.