At the CU Anschutz Health and Wellness Center, healthy aging isn’t just about adding years to life; it’s about protecting independence, strength, and confidence along the way. Nutrition plays a critical role in that equation, especially as bodies and lifestyles change over time.
“For many people, aging changes not only how much we need to eat, but what our bodies need most from food,” says Courtney Kiang, a registered dietitian with the Community Nutrition Programs at the CU Anschutz Health and Wellness Center. “While everyone is different, it is common for metabolism to slow over time, and you are likely to need fewer calories and more nutrients.”
That shift makes nutrient-dense foods like fruits, vegetables, whole grains, and adequate protein more important than ever. It’s a key reason the center offers Cooking for Healthy Aging, a free virtual cooking series designed to help participants adapt their eating habits to meet evolving needs while keeping meals enjoyable and manageable.
As people age, muscle mass naturally declines, a condition known as sarcopenia. This loss of muscle contributes to a slower metabolism and can affect strength, balance, and overall health. Hormonal changes, reduced physical activity, and health conditions also influence how the body uses food.
“In your 40s and 50s, hormone fluctuations can cause changes in metabolism and body weight, especially for women in perimenopause or menopause,” Kiang explains. “Rather than restrictive eating habits or dieting, focus on mindful eating, eating a variety of whole foods, and regular physical activity.”
Certain nutrients become especially critical during this stage of life. Protein helps preserve muscle mass, calcium and vitamin D support bone health, vitamin B12 plays a role in cognitive and nerve function, and fiber supports digestion and gut health.
Learn more about key nutrients for healthy aging
Nutrition challenges for older adults aren’t always about knowing what to eat.
“It’s rarely just about the food,” Kiang says. “It’s often about the physical act or thoughts around preparing it.”
Arthritis or reduced grip strength can make chopping and lifting cookware difficult. Changes in taste and smell may make food seem bland, reducing appetite. Social isolation can make cooking for one feel discouraging, and complex recipes with long ingredient lists can become overwhelming.
“These challenges can lead to skipped meals or relying on snacks,” Kiang says. Over time, that pattern increases the risk of unintentional weight loss, a serious concern for older adults. “Most people are surprised to learn that body weight goals change as we age,” she adds. “Unintentional weight loss happens more often than people realize, and it’s associated with increased health risks.”
For Kiang, cooking education is about much more than recipes. “Learning or continuing to cook for the aging population is about maintaining independence,” she says. “Knowing how to prep meals safely and efficiently means you can stay in your home longer and better manage chronic conditions like hypertension or diabetes through food and lifestyle choices.”
That philosophy is at the heart of Cooking for Healthy Aging, a virtual series offered through the CU Anschutz Health and Wellness Center. The classes focus on simple and approachable meals that support heart and brain health, along with practical skills that make cooking easier and less physically demanding.
Participants receive recipes, grocery lists, and Zoom links in advance, allowing them to cook along from home. Sessions emphasize techniques such as knife skills, efficient prep, and the smart use of convenience foods.
The result is often a boost in confidence. “When older adults feel more capable in the kitchen, their confidence in preparing healthy meals naturally grows,” Kiang says. One participant summed it up simply: “I learned the proper way to cut an onion and bell pepper. I’ve been doing it the hard way all these years!”
Register for the Cooking for Healthy Aging series
Kiang stresses that healthy aging doesn’t require complicated plans or dramatic changes. Small, realistic adjustments can make a meaningful difference.
Hydrate with food: “Eating cucumbers, melons, and soups can help aid hydration status, especially since the feeling of thirst can weaken with age.”
Boost flavor without excess salt: “Using lemon juice, vinegars, and fresh herbs can make food more appealing when taste buds dull over time.”
Use frozen foods strategically: “Frozen vegetables are flash-frozen at peak nutrition and come pre-chopped, which saves prep time and reduces strain.”
These strategies not only support health but also make cooking feel more accessible and enjoyable.
Through programs like Cooking for Healthy Aging, the CU Anschutz Health and Wellness Center is helping people reframe nutrition as a tool for living well, supporting strength, independence, and quality of life as they age.
“At the end of the day, food should work for you, not against you,” Kiang says. “Sometimes, learning the right way to chop an onion is the first step toward feeling confident and capable again.”