Life stages
Nutrition for strong, independent later years
Good food in later life is about strength, independence and enjoyment. We plan meals that protect muscle and bones and still feel like home.
at a glance
- Format
- Online, or in person in Mumbai
- First session
- Usually 45–60 minutes
- With
- Dt. Irika Goyal
Who this is for
- Adults over 60 who want to stay strong and independent
- Caregivers planning meals for a parent or grandparent
- Older adults with a poor appetite or recent weight loss
- People managing several conditions and medicines at once
What we can work on together
- Enough protein to protect muscle
- Calcium, vitamin D and vitamin B12
- Chewing or swallowing difficulties and texture changes
- Appetite, thirst and staying hydrated
- Constipation
- Balancing diets for diabetes, heart and kidney conditions together
The approach
How Irika approaches healthy ageing
More protein, not less
Expert groups suggest healthy older adults may need around 1.0–1.2 g of protein per kg of body weight a day — more than younger adults — to help protect muscle.
Small and often
When appetite is low, smaller meals and nourishing snacks are easier than three big plates.
One simple plan
When several conditions overlap, we simplify the advice into one plan that's easy to follow at home.
What happens next
Say hello on WhatsApp
A line about what you'd like help with is plenty. You'll get available times and current fees before anything is booked.
Your first consultation
Usually 45–60 minutes, online or in person in Mumbai. We go through your health, routine and goals.
Your personalised plan
Built around your food, your kitchen and your week — shared with you digitally.
Follow-ups that adjust
Shorter check-ins (20–30 minutes) to review progress and fine-tune the plan.
Questions
Common questions about healthy ageing
Do older adults need less protein?
Usually not. Research suggests older adults often need more protein per kilogram than younger adults to maintain muscle, unless a condition such as kidney disease means otherwise.
My parent eats very little. What helps?
Small, frequent meals, nourishing drinks, soft textures and eating together often help. Unintended weight loss should also be mentioned to their doctor.
Is it safe to lose weight in older age?
Sometimes, but unintended weight and muscle loss are bigger concerns at this age. Any weight loss should be gradual and supervised.
Sources & further reading
Guidance on this page draws on the following. Links open external websites.
- 1.Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE Study Group) — Journal of the American Medical Directors Association, 2013
- 2.The clinician's guide to prevention and treatment of osteoporosis — Osteoporosis International, 2022
- 3.Vitamin D — NHS
Keep exploring
ready when you are
Let's find an approach that works for your real life.
Send a message on WhatsApp with a line about your goals. You'll hear back with available times and current fees — no pressure, no obligation.
Prefer email? health.e.living23@gmail.com