Eating Well Just for One
Welcome to Solonutrition — a trusted resource offering practical, evidence-based guidance on nutrition, recipes, sleep, exercise, and daily living for people aged 75 and over. Whether you live alone or in a retirement community, we are here to help you live well, eat well, and feel your best every day.
Good nutrition remains one of the most powerful tools for maintaining health, energy, and independence as we age. The needs of our bodies change over time, and understanding those changes can make a real difference to how we feel day to day.
After the age of 75, appetite often decreases while the body's need for key nutrients remains the same — or even increases. Protein is especially important for preserving muscle mass and strength. Calcium and Vitamin D help protect bones. B vitamins support brain health and energy levels. Eating smaller, nutrient-dense meals throughout the day is often more effective than three large meals.
Staying well hydrated is equally important. Older adults are at greater risk of dehydration because the sense of thirst becomes less reliable with age. Aim for six to eight glasses of water or other fluids each day, including herbal teas, soups, and milk-based drinks.
Cooking for one can feel unrewarding, but it does not have to be. These recipes are designed to be quick, nourishing, and delicious — with minimal waste and simple ingredients that are easy to find and prepare.
Serves 1 · Ready in 25 minutes · High in protein & fibre
Gently soften the onion, carrot, and celery in olive oil for 5 minutes. Add garlic and cumin, stir for 1 minute. Add lentils and stock. Simmer for 15 minutes until lentils are tender. Season and serve with crusty bread.
Download Recipe Card (PDF)Serves 1 · Ready in 30 minutes · Rich in Omega-3 & vitamins
Preheat oven to 200°C. Toss vegetables in olive oil, season, and place on a baking tray. Nestle the salmon fillet among the vegetables. Drizzle with lemon juice and sprinkle with herbs. Bake for 20 minutes until salmon is cooked through.
Download Recipe Card (PDF)Quality sleep is as important to our health as good food and regular movement. Many older adults experience changes in sleep patterns, but poor sleep does not have to be an inevitable part of ageing.
Research consistently shows that adults over 75 need seven to eight hours of sleep per night to support brain function, immune health, and emotional wellbeing. Sleep disorders such as insomnia, sleep apnoea, and restless legs are common in older age and are treatable — so it is always worth speaking with your doctor if sleep is a persistent concern.
Small, consistent changes to your daily routine can make a significant difference. Keeping to a regular sleep schedule, limiting caffeine after midday, and creating a calm, comfortable sleeping environment are all evidence-based steps that support better rest.
Regular, gentle movement is one of the single most effective things you can do for your health. It improves balance, reduces the risk of falls, supports heart health, lifts mood, and helps maintain independence.
You do not need a gym membership or special equipment. The goal is to move your body in ways that feel comfortable and enjoyable. Australia's physical activity guidelines for older adults recommend at least 30 minutes of moderate activity on most days, along with balance and strength exercises twice a week.
A 20–30 minute walk each day improves cardiovascular health, mood, and bone density. Even a gentle stroll around the block counts.
Chair-based yoga improves flexibility and reduces joint stiffness. It can be done safely at home with no special equipment.
Standing on one foot, heel-to-toe walking, and simple balance drills reduce fall risk significantly when practised regularly.
Light resistance bands or water bottles used as weights help maintain muscle mass. Aim for two sessions per week.
Good health is about far more than what we eat. Social connection, purposeful daily routines, and a positive approach to everyday tasks all contribute to long-term wellbeing — particularly for those living alone or in retirement communities.
Research shows that social isolation is a significant health risk for older adults, comparable in impact to smoking. Even small interactions — a phone call with a friend, a chat with a neighbour, or joining a local group — can make a meaningful difference to mood and mental sharpness.
Plan meals for the week before you shop. Buy smaller portions of fresh food more frequently to reduce waste and keep ingredients fresh.
Join a local walking group, book club, or community lunch programme. Regular social contact is vital for mental health and cognitive function.
Reading, puzzles, learning a new skill, or taking a short course all help keep the mind sharp and engaged.
A consistent daily routine — including regular mealtimes, gentle activity, and time outdoors — supports both physical and emotional health.