How we develop Over-65’s plans

Suitable for Over-65s

As we get older, our nutritional needs change. Adults over 65 generally require more protein, more nutrient-dense foods and plenty of vegetables, while avoiding excessive saturated fat, salt and highly processed foods. Meals should also be practical to eat and digest.

A recipe is considered Suitable for Over-65s when it meets the following principles:

1. Protein (Highest Priority)

Each serving should provide approximately 30g or more of protein from quality sources.

Good sources include:

• Chicken
• Turkey
• Lean beef
• Lean pork
• Fish and seafood
• Eggs
• Greek yogurt
• Lentils
• Chickpeas
• Beans
• Tofu

Protein is essential for maintaining muscle mass, strength and independence as we age.

2. Balanced Calories

Meals should generally provide 450–800 calories per serving, supplying enough energy to maintain health without being excessively high in calories.

3. Plenty of Vegetables

The recommended amount of vegetables, fruits per day is 5 portions (about 80g per portion = 400g per day). Recipes should include at least 1 portion of vegetables or pulses per serving, but we aim for more, 120g per main meal. If a recipe contains less than approximately 120g of vegetables across the entire recipe (excluding potatoes), FiveDinners recommends adding additions such as:

• Broccoli
• Green beans
• Spinach
• Kale
• Tenderstem broccoli
• Peas
• Cabbage

4. Calcium and Iron

Recipes should provide meaningful amounts of nutrients commonly needed by older adults.

Good sources include:

• Dairy products
• Fish
• Beans and lentils
• Leafy green vegetables
• Lean red meat

5. Lower Saturated Fat and Salt

Meals should avoid relying on:

• Pork belly
• Large quantities of bacon
• Fatty sausages
• Processed meats
• Excess butter
• Heavy cream

These ingredients do not automatically make a recipe unsuitable, but they should not be the primary source of protein. Where possible, lean alternatives are recommended.

6. Easy to Eat

Meals should be reasonably easy to chew and swallow.

Suitable examples include:

• Stews
• Curries
• Pasta dishes
• Rice dishes
• Fish
• Soft vegetables

Recipes containing very tough meat or extremely crunchy textures may be less suitable without modification.

How FiveDinners Assesses Recipes

A recipe is considered suitable for Over-65s when it:

• Provides around 30g or more of protein per serving
• Contains approximately 450–800 calories per serving
• Includes at least two portions of vegetables or pulses
• Provides useful sources of calcium and/or iron
• Is relatively low in saturated fat and salt
• Is easy to chew and digest

If a recipe is low in vegetables, FiveDinners will recommend adding around 200g of green vegetables. If the main protein comes from fatty or processed meats, a leaner alternative will be suggested to improve its suitability.