# Food basics > Eat a variety of whole or minimally processed foods, choose higher-fibre starchy foods and unsaturated fats, and spread protein across your meals as you get older. Most people can get the vitamins and minerals they need from a varied diet. Small swaps are a good place to start. - Type: Guide - Topic: Nutrition › Everyday Healthy Eating - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/food-basics - Updated: 2026-10-21 - **Fibre-rich, wholegrain foods are worth choosing:** people who eat more fibre tend to have lower risk of heart disease, stroke, type 2 diabetes and bowel cancer [1]. - **The type of fat matters more than the total amount:** choose unsaturated fats more often [2]. - **Most people can get the vitamins and minerals they need from a varied diet** [3]. - **Protein needs tend to rise with age,** and older adults are advised to spread protein across their meals [4]. ## What do carbohydrates do for you? Carbohydrates are your body's main source of energy: most are broken down and absorbed as glucose [5]. Starchy foods are also a main source of a range of other nutrients [6]. The NHS Eatwell Guide says they should make up just over a third of the food we eat, and suggests higher-fibre or wholegrain types, such as wholewheat pasta and brown rice, or potatoes with the skins left on [6]. Whole grains contain more fibre than refined grains, which is the main reason they are recommended [5]. > **Try this:** This week, swap one starchy food you already eat for a wholegrain version, such as brown rice for white rice. ## Which fats are healthy, and how much do you need? Unsaturated fats (monounsaturated and polyunsaturated) support heart health, while saturated and trans fats can raise cholesterol and heart disease risk [2]. The type of fat matters more than the total amount [2]. Choose nuts, seeds, avocado, olives, olive oil or oily fish more often [2]. Saturated fat is found in butter, coconut oil, palm oil, fatty meat, processed meats such as bacon, cream, cheese, cakes and pastries. Trans fats are found in deep-fried foods, baked goods and products with hydrogenated oils, so check labels [2]. Even healthy fats are high in energy, so keep oils such as olive, rapeseed or sunflower to small amounts [6]. If you cut back on saturated fat, what replaces it matters: swapping it for polyunsaturated fat looks better than swapping it for refined carbohydrates [7]. ## How much protein do you need? For healthy adults, recommended intakes are generally about 0.8–0.9 g of protein per kg of body weight a day [8]. After 65, the advice is at least 1.0 to 1.2 g per kg a day, to help maintain and regain muscle and function [4]. Older adults are also advised to spread protein across the three main meals, at about 25 g or more per meal, rather than eating most of it at one [9]. Milk, cheese and yoghurt are easy sources [6]. How much protein above 0.8 g per kg a day protects muscle isn't settled [10], so treat the higher figures as a guide rather than a target to hit exactly. ## Which minerals matter most, and why? The main minerals are calcium, phosphorus, potassium, sodium and magnesium, plus trace minerals such as iron, zinc, iodine and selenium [11]. Calcium builds bones and supports muscle and nerve function; good sources are milk, cheese, yoghurt, green leafy vegetables, legumes and fortified breakfast cereals [3]. Iron supports red blood cells and helps move oxygen around the body; sources include red meat, fish, poultry, wholegrain cereals, beans and dried fruit [3]. Potassium (found in leafy green vegetables) and sodium help control fluid balance, and sodium also helps regulate blood pressure [3]. ## Which vitamins matter most, and why? Several vitamins matter, and a varied diet usually covers them [3]. Vitamin B12 helps make red blood cells and keeps your nervous system healthy [3]. If you follow a vegan diet, the only reliable sources are fortified plant milks, some fortified meat substitutes and some breakfast cereals, so ask a doctor or dietitian how to make sure you get enough [3]. Vitamin D is harder: diet usually provides only about 100 to 200 IU a day, so food alone often doesn't cover it [12]. Supplements can cause side effects, interact with prescribed medicines and lead to taking too much when products share an ingredient. Vitamins A and D can build up in the body, and too much vitamin D can lead to high blood calcium and kidney problems [11][12]. Talk to a doctor or dietitian before taking any, and tell your doctor or pharmacist what you take [3]. ## Why does fibre matter? People who eat the most fibre tend to have lower risk of early death, heart disease, stroke, type 2 diabetes and bowel cancer than those who eat the least, with the biggest drop at 25–29 g a day [1]. In trials, higher fibre intakes also went with lower bodyweight, blood pressure and total cholesterol [1]. Fibre affects how the gut moves food along and feeds your gut bacteria [5]. Most of this evidence shows links rather than proof, though the pattern points towards a real effect [1]. Swap towards wholegrain or higher-fibre versions of foods you already eat. If you tend to be constipated, expert guidelines most often advise raising fibre gradually [13]. ## What's the difference between whole and processed foods? Whole foods are close to how they grow; ultra-processed foods are not. Whole grains keep more fibre than refined grains, which is the main reason they are recommended [5]. A European cardiology consensus statement advises choosing whole or minimally processed foods instead of ultra-processed ones, preferring high-fibre foods, and eating slowly and mindfully [14]. ## How does sugar affect your health and energy? How sugar affects your energy, blood sugar swings or tiredness isn't clear yet. One practical step is well supported: replace sugary drinks with water or unsweetened drinks [14]. ## Which nutrient deficiencies are common, and how do you fix them? Most people can get all the vitamins and minerals they need from a healthy diet. Some people may need more: those who are pregnant or breastfeeding, who smoke or drink alcohol in excess, who follow a restrictive diet, or who have conditions affecting absorption or past weight-loss surgery [3]. A lack of iron, folate, vitamin B12 or vitamin A can lead to anaemia, which causes tiredness, weakness, shortness of breath and dizziness [15]. Intakes of magnesium, potassium and calcium can also fall short [16]. Unusual tiredness isn't something to push through or ease off for; get it checked by a doctor. If you think you may be low in something, ask a doctor or dietitian about testing and what to do. Start with a varied diet that includes foods from each food group. ## Can what you eat affect inflammation? Whether particular foods or diets lower inflammation isn't clear yet, so be wary of claims that a food treats or prevents it. A varied, fibre-rich, mostly whole-food way of eating is still a sound choice for the other reasons above. ## What do national dietary guidelines recommend? Look up your own country's official healthy eating guide, usually published by its health department. The NHS Eatwell Guide splits food into 5 main groups and suggests choosing a variety from each, to get the range of nutrients your body needs [6]. A sensible focus is whole foods and overall eating patterns rather than single nutrients [7]. ## How do nutrition and activity work together as you age? Protein combined with exercise is considered the best way to keep muscle working well as you get older [17]. Older adults who exercise and are otherwise active are advised to have at least 1.2 g of protein per kg of body weight a day [4]. Think of food and activity as working together: eating enough protein across the day supports the muscle you are trying to keep. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition such as diabetes, heart or kidney disease or high cholesterol, or have special dietary needs, a registered dietitian can help adapt general food advice to you [6][18]. Seeing your doctor first can help, as blood tests may make the dietitian's advice better, and a general health advice line can also answer questions. The fibre and carbohydrate advice here is for the general population, not for people who already have a condition [1][19]. Higher-protein advice isn't right for everyone: older people with severe kidney disease who aren't on dialysis may need to limit protein, so check with a doctor or dietitian before raising your intake [4][17]. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. ## Quick answers ### Are carbs bad for you? No. Carbohydrates are your body's main source of energy. What matters is the type: higher-fibre and wholegrain choices are the better pick over refined ones, and starchy foods can sit at the centre of a healthy plate. ### Is butter or olive oil better for my heart? Olive oil is the better choice. It is an unsaturated fat, which supports heart health, while butter is high in saturated fat, which can raise cholesterol. All fats are high in energy, so use small amounts of whichever you choose. ## Sources 1. Reynolds AN, Mann J, Cummings J, Winter N, Mete E, Te Morenga L (2020). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. https://doi.org/10.26686/wgtn.12830831.v1 2. Heart Foundation (2023). Fats, Oils and Heart Health. https://www.heartfoundation.org.au/healthy-living/healthy-eating/fats-oils-and-heart-health 3. healthdirect. Vitamins and minerals explained – food, role and examples. https://www.healthdirect.gov.au/healthy-living/food-and-nutrition/vitamins-and-minerals-explained 4. Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. https://doi.org/10.1016/j.jamda.2013.05.021 5. Seal CJ, Courtin CM, Venema K, de Vries J (2021). Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Comprehensive Reviews in Food Science and Food Safety. https://doi.org/10.1111/1541-4337.12728 6. NHS. The Eatwell Guide. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide 7. Perna M, Hewlings S (2022). Saturated Fatty Acid Chain Length and Risk of Cardiovascular Disease: A Systematic Review. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC9823926/ 8. Nunes EA et al. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle. https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/ 9. Di Vincenzo O et al. (2026). European Association for the Study of Obesity Position Statement on the Diagnosis and Management of Obesity in Older Adults. Obesity Facts. https://pmc.ncbi.nlm.nih.gov/articles/PMC12810984/ 10. Coelho-Junior HJ et al. (2022). Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC9320473/ 11. Awuchi CG, Somtochukwu IV, Amagwula IO, Echeta CK (2020). Health Benefits of Micronutrients (Vitamins and Minerals) and their Associated Deficiency Diseases: A Systematic Review. International Journal of Food Sciences. https://doi.org/10.47604/ijf.1024 12. Pludowski P et al. (2022). Clinical Practice in the Prevention, Diagnosis and Treatment of Vitamin D Deficiency: A Central and Eastern European Expert Consensus Statement. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC9002638/ 13. Kamareddine S, Bhurosy T (2025). An assessment of nutrition and physical activity guidelines for adult patients with chronic constipation: A systematic review. Clinical Nutrition ESPEN. https://doi.org/10.1016/j.clnesp.2025.06.009 14. Guasti L et al. (2026). Ultra-processed foods, lifestyle management, and cardiovascular diseases: A clinical consensus statement of the European Society of Cardiology Council for Cardiology Practice and the European Association of Preventive Cardiology of the European Society of Cardiology. European Heart Journal. https://pmc.ncbi.nlm.nih.gov/articles/PMC13364083/ 15. World Health Organization. Micronutrients. https://www.who.int/health-topics/micronutrients 16. Schiefermeier-Mach N et al. (2020). Electrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium and Magnesium among a Population in Western Austria. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC7400604/ 17. Deutz NEP et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition. https://doi.org/10.1016/j.clnu.2014.04.007 18. healthdirect. Dietitians. https://www.healthdirect.gov.au/healthcare-and-services/roles-and-specialties/dietitians 19. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. https://doi.org/10.1016/s0140-6736(18)31809-9 --- Source: Twikka (https://twikka.com/learn/food-basics). General information about physical activity, not medical advice.