Sorting out facts from fiction about senior nutrition can be tricky. Between popular opinion and advice from loved ones, seniors may wonder what to believe about the nutritional requirements needed to stay healthy. Aging myths can lead older adults to follow eating habits that add little value to the plate or may actually contribute to health problems.

Read more to learn common nutrition myths and how to adopt a new perspective about nutrition and aging.

Alcohol, like caffeine and sugar, tends to be pegged as entirely problematic—and it can be, if used excessively. However, if you’re a senior who enjoys an occasional glass of red wine, you may be glad to hear you can still raise a glass with friends. Studies continue to show that the antioxidant resveratrol found in red wine increased the lifespan of lab animals. ¹

It’s always a good idea to visit with your primary care doctor about drinking alcohol, particularly if you have chronic health conditions or take prescriptions medications.

Older generations grew up without single-use plastic water bottles or the idea that it’s necessary to constantly carry large water bottles. So where did this hydrate hype originate? Perrier introduced the first single-use bottle in the late 1980s, about the same time the idea of hydration hit the media.²

With the body largely made up of water, the facts are undeniable that water is essential in many ways, including for increasing energy, digestion, mood, and overall health. But is it necessary for seniors to drink eight glasses of water every day? It all depends.

Dehydration is common with seniors, so drinking enough fluids is important. Exactly how much they should drink depends on their activity level, general health, and doctor’s recommendations. Choosing water over caffeinated or sugared drinks is a good choice. Drinking water at mealtimes is also a good habit to make sure you’re drinking enough.³

A good gauge for hydrating is thirst. If you’re feeling thirsty, drink water. If you’re engaged in more physical activity, be sure to note your fluid intake. Hitting that eight-glass mark may not always be the case for everyone. Talk to your doctor about what’s right for you

The U.S. vitamin and supplement industry sells billions of dollars' worth of pills every year and that number is projected to grow even more. Currently, vitamin D is a hot topic. Despite what your neighbor or TV says, not everyone needs extra vitamins. Calcium hasn’t been shown to reduce fractures in seniors but does add bone mass.⁴

Generally, if seniors have poor nutritional habits, taking vitamins or supplements add little value. Eating nutritional foods is the first place to start.

The incredible, edible egg is also at the heart of ongoing debates about benefits or risks. Eggs contain cholesterol, which can affect heart health. But eggs are also a good source of protein, are affordable compared to meat, and have healthy omega-3 fatty acids which have undeniable health benefits. Eggs are easy to prepare and versatile, and when eaten in moderation, they can be an excellent source of affordable protein for seniors.

Americans love a diet fad, and the market is full of weight-loss myths. Because obesity is a real issue for many Americans, news about the latest diet crazes tend to spread. Keto, Atkin’s, Mediterranean, DASH, heart diets, cholesterol diets, and more. Which one is the best?

Aging bodies need nutrition. Less calories or deprivation may not be the answer. A well-balanced diet includes vegetables, fruits, dairy, proteins, and carbohydrates—all eaten in moderation. If you’re experiencing weight gain, weight loss, specific digestive issues, or if you have new symptoms, talk with your primary care doctor or healthcare provider first. A problem may be related to one food or ingredient.

Avoid falling into the diet trap. A better plan may be to eat well and enjoy food with family and friends.

Knowing what is right when it comes to food and nutrition isn’t always clear. Seniors may feel confused by what’s in the news or talked about among friends. When looking at nutritional requirements and food choices, begin by thinking about your current health and goals for staying healthy and active. Talk with your doctor first and learn where your own truth lives.

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• “The History of the Water Bottle: From Glass to Plastic to Stainless Steel Water Bottles,” Just, last accessed on Feb 25, 2025 https://www.justbottle.co/pages/the-history-of-the-water-bottle#:~:text=The%20introduction%20of%20plastic%20in,alternatives%20such%20as%20stainless%20steel.
• “Resveratrol prolongs lifespan and retards the onset of age-related markers in a short-lived vertebrate,” National Library of Medicine, Scuola Normale Superiore, 56100 Pisa, Italy,” last accessed on Feb 25, 2025, https://pubmed.ncbi.nlm.nih.gov/16461283/
• Kimberly Goad, “Do You Really Need 8 Glasses of Water a Day?” AARP, last accessed on Feb 25, 2025,  https://www.aarp.org/health/conditions-treatments/info-2023/how-much-water-should-you-drink-a-day.html
• “Debunking Common Nutrition Myths for Seniors,” Harbor Chase, last accessed on Feb 25, 2025, https://www.harborchase.com/blogs/debunking-nutrition-myths/
• “Fiber,” Harvard School of Public Health, last accessed on Feb 20, 2025 http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/