As people grow older, their appetite often decreases, leading to lighter meals that may not provide enough protein. However, the body's need for protein actually increases with age to help maintain muscles and bones. Good nutrition for seniors focuses on more nutrient-dense meals rather than larger portions. The Nordic nutritional guidelines, published in 2023, recommend that those over 70 years old consume approximately 1.2 grams of protein per kilogram of body weight each day and twice as much vitamin D as younger adults. These recommendations might come as a surprise, as aging is often linked with smaller, less nutritious meals. A well-planned senior diet should spread protein intake across all meals and emphasize foods rich in fatty fish, calcium, and vitamin D. As people age, their sense of hunger diminishes. The senses of taste and smell become less sensitive, and feelings of fullness come more quickly, often resulting in smaller portions without conscious effort. This can lead to meals that are too low in protein to meet the body’s actual needs. Nutritionists highlighted this issue during a recent Swedish festival focused on healthy aging. However, the aging body experiences a loss of muscle mass, a condition known as sarcopenia. Worse, the body’s muscle fibers become less responsive to the nutrients consumed, a phenomenon called anabolic resistance. For the same amount of protein, an older body produces less muscle than a younger one, meaning it actually needs more protein, not less. The need for protein increases as people age. After the age of 65, recommendations range from about 1 to 1.2 grams of protein per kilogram of body weight each day, compared to about 0.8 grams for younger adults. This can go up to 1.5 grams in cases of illness. However, it's not just about the quantity of protein. It's also important to spread the intake throughout the day, aiming for 25 to 30 grams of high-quality protein at each meal rather than consuming it all in one sitting. This approach more effectively stimulates muscle production, especially because it provides enough leucine, an amino acid that acts as a trigger for muscle growth. Quickly digested proteins, such as those found in dairy products or eggs, are particularly well suited for this. When appetite decreases, energy-dense foods allow for meeting these needs without significantly increasing portion sizes. Bones require vitamin D, which the skin produces less of as a person ages. The Nordic recommendations suggest 20 micrograms of vitamin D per day after the age of 70, which is double the previous recommendation of 10 micrograms. They also suggest 950 milligrams of calcium daily. Vitamin D helps the body absorb calcium and maintain strong bones. Fatty fish, such as salmon, mackerel, or herring, is an excellent source of both vitamin D and omega-3 fatty acids. Eating two to three servings of fatty fish per week, along with dairy products and daily vegetables, can help meet these nutritional needs effectively. A deficiency in vitamin D weakens bones and increases the risk of falls and fractures, which are a major cause of loss of independence among the elderly. Including a salmon fillet, a dairy product, and some vegetables in the same meal can meet these essential needs without the need for supplements or extra effort.