U.S. Health experts recommend this little-known food for seniors over 65

As we age, diet becomes one of the most powerful tools for maintaining strength, energy, and long-term health. According to new guidance from the U.S. Department of Agriculture’s MyPlate program, many older adults are still missing one key element in their meals: seafood.

The agency recommends that Americans over 65 eat more seafood as part of a balanced diet. Whether it’s salmon, tuna, crab, or sardines, seafood offers nutrients that support muscle maintenance, brain health, and heart function. Here’s why this overlooked food deserves a place on your plate, and how to make it a regular part of your week.

Why seniors should include seafood in their diet

Seafood provides high-quality protein that’s easy to digest and essential for preserving muscle mass, which naturally declines with age. Maintaining muscle helps with mobility, balance, and independence. According to MyPlate, getting enough protein through foods like fish, beans, and lentils can help seniors stay active and prevent frailty.

Fish also offers unique nutritional benefits that are hard to replace. Fatty varieties like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are linked to lower inflammation, better heart health, and improved cognitive function. These healthy fats can help reduce the risk of heart disease and support brain function.

Seafood is also an excellent source of vitamin D, selenium, and B vitamins, which support bone health and energy metabolism. Many older adults struggle to get enough vitamin B12 as absorption naturally decreases with age. Eating seafood regularly can help fill that gap without relying solely on supplements.

The U.S. government’s dietary guidelines emphasize variety and moderation. Fish and shellfish are versatile, nutrient-dense, and can be prepared in simple, affordable ways. MyPlate specifically highlights seafood as a smart addition for older adults looking to meet their protein needs while keeping saturated fats and calories in check.

Simple ways to add seafood to your meals

Eating more seafood can feel intimidating, but it doesn’t have to be. You can keep canned or frozen seafood on hand for easy meal prep. These options are just as nutritious as fresh fish and last longer. Here are a few easy ways to make it part of your weekly routine:

• Keep canned fish in your pantry. Tuna, salmon, and crab are shelf-stable, easy to mix into salads, and quick to prepare.
• Add fish to familiar dishes. Toss shrimp into a vegetable stir-fry, use canned salmon in a sandwich, or top a salad with sardines.
• Try baking or grilling. Fresh or frozen fillets of cod, tilapia, or trout cook quickly and pair well with herbs, lemon, and olive oil.
• Make seafood the main event once or twice a week. Even small portions can make a difference over time.

Adding seafood can be done with small, steady choices that build better nutrition over time. The USDA’s MyPlate program reminds older adults that eating well is not just about avoiding disease, but about feeling strong and capable every day. Including more seafood in your meals can help you maintain muscle, protect your heart, and stay mentally sharp in your retirement years.