Many adults have massive gaps in their diets which means they’re not getting enough of the vitamins and minerals needed to stay healthy.

Worse still, the key nutrients they’re missing out on are the very ones that evidence has shown can slow down mental and physical decline.

“It’s a scandal that so many older adults are at risk of failing health because their diet isn’t delivering what they need,” says dietitian Dr Carrie Ruxton, co-author of the Health Supplements ­Information Service report.

In particular, the report found that older people are not getting enough Omega-3 fats found in oily fish – despite clear evidence these fats can reduce the risk of heart disease, memory loss and cancer.

 

Many adults have massive gaps in their diets, a new report has revealed

 

Plus, nine out of 10 older people also have inadequate levels of Vitamin D, which is vital for the immune system, cardiovascular health and strong bones.

Nor are people in this age group eating enough antioxidants, found mainly in fruit and veg, which among other anti-ageing benefits can greatly reduce the risk of macular degeneration – a leading cause of blindness.

“Rising life expectancy is masking a hidden and growing health concern – we’re living longer but we’re not living better,” warns Dr Gill Jenkins, a GP who specialises in medicine for older people.

But having a ‘good’ old age isn’t just about what you eat once you’re over 50.

The real message is that what you eat now – whatever your age – will affect how well your body copes with ageing.

So, if you want to ensure a healthier future, it’s not too early to start eating the foods that can slash risks of poor mobility, bad eyesight and dementia .

In your 30s

This is a decade of high stress, often juggling work and parenthood, which means taking care of yourself becomes a lower priority.

Making time to eat balanced meals, and getting enough sleep and exercise is tough.

 

Your metabolism starts to slow down as you get into your 30s

 

As your metabolism slows down weight can creep on.

But now is the time to get into healthier habits for the long haul as so many age-related conditions, including heart disease and dementia, are linked to long-term poor diet.

• Up oily fish. Since heart disease begins early, men and women should ensure they are consuming one portion of salmon, fresh tuna, sardines or other oily fish per week to protect their ticker.

• Choose the right carbs. The problem with white carbs is that unless they’re burnt off straight away with exercise they turn to sugar in the bloodstream – and if the sugar isn’t then burnt off, it turns to fat. Ditch white carbs for slow energy-release carbs by switching to wholemeal bread, rice and pasta. This will also ensure you’re getting enough of the B vitamins needed for healthy heart and brain function.

• Eat regular meals and snacks. When life gets hectic, it’s too easy to skip meals or grab something on the run. But unless you make time for good food this can lead to long-term, low-level nutrient deficiencies. It’s a slippery slope.

In your 40s

Older kids and more pressures at work can mean unhealthy habits, such as relying on takeaways.

In this decade your slowing metabolic rate means you need to be more careful about food choices to avoid weight gain.

 

In your 40s you need to be more careful about your food choices

 

But if you haven’t yet overhauled your eating habits make this the time to get serious about a healthy diet.

• Increase fibre. In your 40s, your risk of heart disease increases, but eating more fibre, especially soluble fibre found in peas, beans, oats, apples and citrus fruit, can help by reducing your levels of bad cholesterol in the blood.

• Boost D levels. Longer working hours can mean not getting outdoors as much, and therefore lower vitamin D levels. Adequate levels of this nutrient can help boost your heart health, bolster your immune system and cut the risk of bone fractures, so it’s worth considering a supplement like BetterYou Dlux1000 (£6.95 from betteryou.com).

In your 50s

Keeping weight in check can become increasingly difficult now as muscle mass naturally declines with age.

For women, menopausal changes – including weight gain around the middle and poor sleep – can make healthy eating harder.

 

Keeping weight in check can become increasingly difficult in your 50s

 

But making the right food choices during this decade will determine your health post-60.

• Get plenty of calcium. For women, calcium needs increase sharply after the menopause, but men also need a good consumption of calcium-rich dairy foods and leafy veg to protect their bones. Bones also need adequate vitamin D which helps the body absorb calcium, so a supplement is a good idea.

• Get more Omega-3s. As well as protecting heart health, Omega-3 fats from oily fish have been shown to aid memory and brain function, so be sure to eat one portion a week or think about a daily supplement. Try: Boots Omega-3 fish oil 1000mg (£5.99).

• Boost antioxidants. Certain diseases, including heart disease, eye problems and cancer, become more prevalent in your 50s and beyond, so including plenty of protective antioxidants – found in colourful fruit and veg – is more important than ever. For example, high intakes of lycopene, found in tomatoes, has been linked in some studies to lower rates of prostate and breast cancer.

In your 60s and beyond

As you approach retirement age poor eating habits from earlier decades can really start catching up with you.

To combat the effects as much as possible, the focus should be on disease prevention.

 

The focus in your 60s should be on disease prevention

 

If you’re not doing so already, you now need to be eating a balanced, antioxidant-rich, calcium-packed, wholegrain diet, which includes one portion of oily fish per week, as well as regularly taking a vitamin D supplement.

• Eat nutrient-dense foods. Nutrient-dense foods contain the highest levels of vitamins and minerals for the fewest calories. Since your calorie needs are starting to decline and appetite may have dwindled, every calorie really counts, nutritionally speaking. And yes, you’ve guessed it – that means choosing from the healthy foods listed above.

• Plump for protein. Men catch up with women when it comes to losing muscle mass in their 60s, so eating plenty of protein is important for both sexes. Lean meats, fish, nuts, beans and pulses are all rich sources of protein.

• Eggs for eye health. Eggs are high in lutein and zeaxanthin, nutrients that can help prevent age-related macular degeneration. Leafy green veg, and yellow and orange veg are also useful sources.

What to eat to fight

Memory loss

Omega-3 fats

Why? They play a vital role in memory and slowing mental decline.

Found in: Oily fish such as salmon, mackerel and sardines

Folate and B12

Why? They support brain function and can improve memory recall.

 

OiIy fish like sardines plays a pivotal role in slowing down mental decline

 

Found in: They exist in wholegrain foods, such as wholemeal bread, and in leafy green veg. Meanwhile, meat, fish, eggs and dairy are all rich in B12.

Weak bones

Calcium

Why? An adequate intake can strengthen bones and reduce fracture risk.

Found in: Dairy foods, leafy green veg and some dried fruits.

Vitamin D

Why? It’s needed for the body to absorb and use calcium effectively.

 

Small amounts of vitamin D can be found in eggs

 

Found in: Small amounts of vitamin D are found in oily fish and eggs, but the main source is the action of sunlight on skin, meaning most of us are deficient in the winter and as we age.

Vitamin K

Why? Sufficient levels can reduce age-related bone thinning.

Found in: Dark green leafy veg such as spinach and kale.

Poor vision

Omega-3

Why? It’s linked to better vision and a lower risk of dry eye conditions

Found in: Oily fish.

Antioxidants and zinc

 

 

Why? High levels significantly reduce the risk of age-related macular degeneration which causes blindness.

Found in: Brightly coloured fruit and veg, green tea and dark chocolate are all high in antioxidants, while seafood, meat, nuts and seeds contain zinc.

Heart disease

Omega-3

Why? Studies show that fish oils reduce blood levels of triglycerides – the type of fats associated with increased heart disease risk.

Found in: Oily fish.

Vitamin D

Why? Adequate levels are associated with lower blood pressure.

Found in: A supplement is your best bet as you get older.

B vitamins

Why? They help to support healthy heart function.

 

Zinc is found in nuts and can help build a strong immune system

 

Found in: Different foods contain different B vitamins, but a balanced diet with meat, fish, dairy, fruit, veg and wholegrains should provide enough of each.

Low immunity

Zinc

Why? It’s vital to ensure the body produces enough of the T cells needed for a strong immune system.

Found in: Meat, fish, nuts and seeds.

Vitamin D

Why? Research shows it’s vital for a healthy functioning immune system.

Found in: Sunlight and supplements.

Poor mobility

Omega-3

Why? Studies have shown that these vital fats can reduce the inflammation associated with arthritis. They may also improve balance and muscle strength in the elderly.

Found in: Oily fish (see above).