Five ways good food can support healthy ageing at home

As we grow older, eating well can play an increasingly important role in maintaining strength, energy, and independence. But good food is about more than meeting nutritional targets. It also provides comfort, routine, enjoyment, and something to look forward to each day.

For many older Australians, the desire to eat well has not changed. What may change is the effort involved. Shopping can become tiring, cooking may take more energy, and preparing a full meal for one person might not always feel worthwhile.

Having simple, nutritious and enjoyable options available can make it easier to continue eating well at home.

1. Prioritise protein throughout the day

Protein helps maintain muscle mass and physical strength, which are important for everyday activities such as walking, carrying groceries, and moving confidently around the home.

Rather than relying on one protein-rich evening meal, try including protein across the day. Yoghurt, eggs, milk, legumes, fish, chicken, and lean meat can all contribute.

Maintaining muscle strength can support mobility and make it easier to continue completing daily tasks independently.

2. Support bone health with calcium-rich foods

Calcium is important for maintaining healthy bones as we age. Dairy foods such as milk, yoghurt, and cheese are familiar sources, while calcium may also be found in fortified products, tofu, almonds, and some leafy green vegetables.

Bone health is also supported by adequate vitamin D and regular movement suited to your ability. If you are unsure whether you are meeting your nutritional needs, speak with your GP or an Accredited Practising Dietitian.

3. Include fibre for digestive comfort 

Fibre supports healthy digestion and regular bowel function. It can be found in vegetables, fruit, wholegrains, legumes, nuts, and seeds.

Variety is helpful. Including different vegetables, grains, and plant foods throughout the week can make meals more interesting while helping support gut health.

It is also important to drink enough fluids, as increasing fibre without adequate hydration may cause discomfort.

4. Choose meals you genuinely enjoy

Nutrition matters, but enjoyment matters too. A meal is more likely to become part of a consistent routine when it is both nourishing and satisfying.

Familiar favourites can provide comfort, while new flavours can bring variety and interest to the week. Being able to choose what you eat, when you eat it and how it fits into your routine is an important part of maintaining independence.

“Expectations around food are continuing to evolve. People want meals that reflect the quality and experience they value in every other part of their lives. The experience should feel like a choice, not an allocation,” says Rolf Weber, CEO Australia at Marley Spoon.

5. Make eating well easier when cooking becomes difficult

Convenience does not have to mean compromising on quality. Keeping ready-to-heat meals, soups, breakfasts, and snacks at home can help on days when shopping, planning, or cooking feels like too much.

Marley Spoon has expanded its offering to support eligible Australians accessing Support at Home funding. The range includes 85+ fresh, ready-to-heat products developed with dietitian oversight, with options designed to suit different tastes, routines and dietary preferences.

A sample day developed by Marley Spoon’s in-house Accredited Practising Dietitian, Elizabeth Lou, includes Vanilla Bean Yoghurt with Toasted Muesli for breakfast, accompanied by a kale, celery, ginger, apple and lemon juice and an oat milk latte.

Lunch includes Creamy Chicken Fettuccine with Mixed Salad Leaves and Vinaigrette, followed by Broccoli and Sweet Potato Soup for afternoon tea. Dinner is Creamy Satay Tofu with Green Beans and Rice, with Vanilla Panna Cotta for dessert.

Meals arrive chilled and ready to heat, with no preparation or meal planning required.

Eligible Support at Home participants may have up to 70% of meal preparation and delivery costs covered through their funding, while paying the remaining portion directly to Marley Spoon.

Good food has always mattered. With practical support and plenty of choice, it can continue to provide nutrition, comfort, and enjoyment while helping older Australians live independently at home.

Enjoy 15% off your first order*. Use code NS15 at checkout. 

Order online at cookaborough.com/marley-spoon or call 1300 302 665. 

*Offer valid for Marley Spoon customers who place an order through cookaborough.com/marley-spoon. One-time use per customer. Minimum spend of $100 applies. The offer cannot be combined with other promotions or redeemed for cash. Enter voucher code NS15 at checkout. Expires 31 December 2026.