Is There An Age When You Can Start Eating Whatever You Want?

We’ve all heard about a 105-year-old woman, usually living somewhere in France, who drinks a bottle of red wine every day in between the time she spends smoking cigars and eating chocolate cake. You might have read about her and thought, “That’s going to be me when I’m older — I won’t have to care at all about what I eat!”

If you’ve had your heart set on a culinarily decadent old age, you might want to slow that (dinner) roll. According to medical and nutrition experts, what you eat continues to matter, even in your golden years. In fact, when you’re older, eating well may even matter more.

According to the Office of Disease Prevention and Health Promotion, most older adults have lower calorie needs but similar or even increased nutrient needs compared to younger adults.

“Following a healthy dietary pattern and making every bite count is particularly important to this age group,” the office has said. That’s why, according to Mayo Clinic registered dietitian Katherine Zeratsky, “Older people need to be thoughtful about their calories also being nutrient-dense.”

But why in the world, when you’re done with those growth spurts and reproductive years, do you need more nutrients? “Older bodies don’t absorb vitamins and minerals as well,” explained Dr. Sean Ormond. “You need more calcium, vitamin D and B12. It’s like your body becomes higher maintenance — and every bite matters a bit more.”

Even if you’re getting enough (or more than enough) calories, poor-quality choices can impact your health. “To put it bluntly, malnutrition will kill somebody faster than heart disease,” said registered dietitian Lisa Hugh.

Many experts named a “big three” of shortfalls they see in older patients. “Protein, fiber and hydration often fall through the cracks,” said Mackenzie Burgess, a registered dietitian nutritionist (RDN) and partner for Butcher’s Bone Broth.

Some doctors are fully on board with team fiber, including Dr. Supriya Rao, a board-certified physician in internal medicine, gastroenterology, obesity medicine and lifestyle medicine. She wishes she could shout “fiber, fiber, fiber” from the rooftops. The recommended daily fiber intake for people aged 60 and older is 30 grams for men and 21 grams for women, but her patients fall short of that goal. “Most Americans don’t get that recommended dietary allowance (RDA) of fiber,” she explained. Seniors can miss out on fibers because of issues including appetite, access to certain foods, fixed incomes and dental health.”

Dr. Asim Cheema, who specializes in internal medicine and cardiology, notices both fiber and hydration issues in many patients. “Not eating enough fiber can cause constipation and also raise cholesterol. One thing I see a lot is older adults not drinking enough water. They don’t feel thirsty as often, so it just slips their mind. These are basics that are easy to overlook but really affect how people feel day to day.”

Next, there’s the issue of protein. As you age, you’re already facing a decrease in muscle mass, and that’s a concern, even if you’ve never been the body-building type. According to Dr. Shawn George, an internal medicine physician, “Loss of muscle can lead to weakness, falls and a decline in mobility. To combat this, protein needs actually increase with age, as it helps maintain muscle mass and strength.

“I recommend older patients focus on consuming higher amounts of protein throughout the day, sources like lean meats, eggs, beans and Greek yogurt, spread across meals, rather than relying on just one protein-heavy meal. For someone in their 60s or beyond, aiming for at least 1.2 grams of protein per kilogram of body weight per day is a good target. It’s about making sure the body has the building blocks it needs to stay strong and functional for as long as possible.”

Every bite counts, these experts said. Dr. Tamea Evans, an internal medicine physician and diabetologist, suggested that seniors should focus on high-impact foods, which she described as those that pack a nutritional punch even in smaller, more senior-friendly sized portions. She used natural peanut butter as an example: “It’s a great source of healthy fats, some sugar, calories, protein, vitamins and minerals, all in one spoonful. The key is choosing foods that are rich in things such as fiber and good fats, so every bite counts.”

In addition to nutrition, there’s also the issue of weight. Happily, there might be some good news here from Rao. “Being in shape is actually better for longevity than being skinny,” she said. “As you age, you want to focus on maintaining strength and mobility, rather than just weight. Ensuring that you maintain lean muscle mass is crucial as you age.”

“I wouldn’t obsess over the scale, but staying strong matters more than ever,” Burgess said. “It’s less about a goal weight and more about keeping your heart, muscles and joints in tip-top shape.”

A few more pounds might even be a good idea, said Dr. Elaine Healy, vice president of medical affairs and medical director at United Hebrew Geriatric Center. “I often emphasize that having some healthy fat stores is actually protective as we age. Particularly for older women, who may have been naturally slender their whole lives, it’s important not to fear a few extra pounds. It’s not about promoting obesity, but rather ensuring there are enough reserves to withstand health challenges.”

Janet Phile, a registered nurse who specializes in complex care for those with aging-related challenges, said that you can start eating better, and feeling better, at any age. “It boosts your energy and immune system, and it may help you live longer,” she said. “It’s never too late to treat your body better. I’ve had patients in their 70s and 80s who improved inflammatory markers, cognitive clarity and mobility when they committed to eating more nourishing foods.”

Ormond agrees, saying, “Your body is still capable of healing and adapting — even in your 70s, 80s or beyond. I’ve seen people feel more alert, sleep better and move with less pain, just from making small nutrition changes. You don’t need a lifetime of perfect eating for it to be worth it. Start now, and you’ll feel the difference.”

Cheema said that the effort will be totally worth it if you start feeling better. “If you start eating more heart-healthy foods, like leafy greens or fish, your brain and blood flow benefit, too. That can keep your memory sharp and help you stay independent longer. So don’t worry if your earlier habits weren’t great before — what you do now still counts. It’s worth the effort at any age.”

Eating well leads to feeling good, said Dr. Raj Dasgupta, a quadruple board-certified physician specializing in internal medicine, pulmonology, critical care and sleep medicine, and chief medical adviser for Garage Gym Reviews. “You can feel better, move more easily and even manage chronic conditions more effectively just by improving your eating habits,” he said. “The body may not bounce back like it used to, but it’s still incredibly responsive to care — especially when you give it better fuel.”