13 Great Tasting Soft Foods for Women and Men in Their Golden Years

As people grow older, they sometimes have the need for a diet that features softer food choices. Until the time arrives when oral or dental issues as well as some other health matters require a person to consider soft food selections, that individual likely never really gave consideration to soft versus hard food selections.

In this article, we provide you with 13 great tasting soft food selections. This listing is intended only to serve as a starting point for an older individual or a caregiver to begin constructing a diet plan that focuses on soft food selections. The 13 category of foods we present for this introduction to soft food selections are:

  • Nut butters
  • Fruit purees
  • Flaky fish
  • Soups and stews
  • Soft casseroles
  • Smoothies
  • Overcooked grains
  • Soft dairy
  • Canned and preserved foods
  • Eggs
  • Mashed starches
  • Desserts
  • Condiments

Nut Butters

Nut butters have what nutritionists call strong nutrient and taste profiles. In other words, when it comes to the need or desire to incorporate more soft food choices into your diet, nut betters are solid selections.

Examples of the more popular types of nut butters are:

  • Peanut
  • Almond
  • Cashew

(Technically speaking, a peanut is a legume. However, nutritionists generally reference peanut butter as being a part of the nut butter category.)

Nut butters are generally high in healthy fats and proteins. They are also high in various vitamins and minerals as well. There is one potential issue with nut butters. Sometimes there thickness can be problematic for some individuals in need of soft food selections. This can be addressed by thinning nut butters somewhat so that they are easier to eat.

Fruit Purees

Fruits are delicious and nutritious. The problem is that many popular healthy fruit selections like oranges, apples, pears, grapefruit, and other choices are difficult for adults with oral and certain other health issues to eat. This means that they can miss out on important vitamins, minerals, and fiber that these fruits have to offer.

Pureeing fruits can be a great way to reincorporate them into an older person’s diet. Things like applesauce and mashed banana are classic options. But virtually any fruit has the potential to be pureed into a soft, more easily eatable form.

Keep in mind that when you elect to puree fruits as part of a soft diet, different flavors can also be mixed together. You can experiment with different combinations of pureed fruits.

Flaky Fish

Different types of flaky fish are a healthy, delicious options for older women and men in need of softer food choices. Flaky fish come apart easily. They can be consumed with little chewing.

Examples of flaky fish that are healthy additions to an older individual’s diet include:

  • Salmon
  • Tune
  • Trout

These types of fish are wonderful sources of omega-3 fatty acids, an essential fatty acid that is vital to an older individual’s overall health and wellness.

Soups and Stews

When it comes to a soft food diet, soups and stews are versatile, tasty options. As long as the soups don’t contain massive chunks of hard to chew food like stew beef or large chunks of pasta, they are easy to eat for people with oral or other health issues.

Soups can also be a good way to incorporate more liquids into an older adult’s diet. This can be helpful in guarding against dehydration

There are so many possibilities for soups that it is almost impossible to list all of the available, flavorful varieties. You could try slow cooker or pressure cooker stews for an easy meal later in the day.

Soft Casseroles

Some casseroles are excellent choices for older people interested in or in need of a soft diet. Examples of soft casseroles include:

  • Shepherd’s pie
  • Frittata
  • Strata
  • Different types of pot pies

Chopping vegetables and proteins very fine, overcooking tough foods, and adding extra fluid to the casserole are all good options for changing the texture of the meal.


Smoothies allow for all kinds of fruits and vegetables to be easily consumed by blending them up. Depending on the recipe you follow, smoothies can be a delicious and nutritious soft food option.

If you want to boost the flavor of your smoothie, make it with yogurt or kefir instead of milk. You can also consider adding orange juice or a splash of lemon juice.

If you’d like to boost the nutrient profile of the smoothie, try adding a tablespoon of chia seeds or a drizzle of flax oil. Additionally, leafy greens like spinach can be added into smoothies without creating any noticeable changes in flavor or texture.

Overcooked Grains

Overcooking certain grains can add a nice addition to an older individual’s diet, particularly when a person would benefit from softer diet options. Examples of grains that can be overcooked as part of a soft food diet and remain tasty include:

  • Rice
  • Quinoa
  • Oats
  • Bulger wheat

You can also add different types of pasta to the list. Grains tend to have a delicate flavor on their own. They can be difficult to taste. A good plan is to flavor these foods with different spices.

Soft Dairy

Soft dairy products are excellent additions to an older person’s soft diet. These food items tend to be high in protein, calcium, and oftentimes are fortified with vitamin D. Examples of dairy to incorporate in a soft diet include:

  • Cottage cheese
  • Cream cheese
  • Soft cheeses like brie
  • Milk
  • Cream

Canned and Preserved Foods

Canned and preserved foods, both from the store and at home, will have a softer texture. These foods oftentimes will not need to be chewed as much.

Purchased canned or preserved foods are typically high in sodium and sugar. With homemade preserved foods, you are better able to control the addition of sugar and salt.


Eggs can be a delicious option for a soft food breakfast and other meals. Eggs have one of the most complete nutritional profiles. In addition to vitamin C and fiber, whole eggs contain at least a little bit of almost every vitamin and mineral. They are also a complete protein, and the yolk of the egg provides healthy fats.

Mashed Starches

Different starchy vegetables can be mashed as part of an older person’s soft diet. Examples of starchy vegetables that are good choices for mashing include:

  • Regular potatoes
  • Sweet potatoes
  • Carrots
  • Squash
  • Pumpkin
  • Peas

These vegetables can be steamed or boiled. After that is done, they can be mashed.


Unless health restrictions preclude sweets, there are soft dessert options that older people can enjoy from time to time. Examples of desserts suitable for a soft diet include:

  • Jell-o
  • Ice cream
  • Mousse
  • Pudding
  • Flan
  • Custard


Various types of condiments can be used as part of a soft diet in order to enhance the flavor of different dishes. These include such basic and widely used condiments like:

  • Mustard
  • Ketchup
  • Salad dressings
  • Relishes
  • Mayonnaise

If you feel as if you need or want to embark on a diet that includes soft food selections, you need to make sure that you select healthy food choices. You do not want to sacrifice nutrition in the process of selecting soft, easier to eat foods.