Diet and Nutrition Tips for Seniors

Most of us have some passing familiarity with at least the basics of good nutrition. Lots of fruits and vegetables, lean proteins, and making sure to get adequate hydration are all simple tips that can’t steer you wrong. And while those basics remain relevant at any age, some of our nutritional needs will change as we age.

For our bodies, good nutrition is the first line of defense against chronic health conditions like diabetes and heart disease. It’s vital for maintaining a healthy body weight, as well as building strong bones and muscles. Good nutrition can also bolster our immune systems, and provide us with energy we need to enjoy our twilight years to the fullest.

While wanting to increase our knowledge of good nutrition is certainly a noble goal that many people would say they’d like, it’s easy to find ourselves overloaded with the sheer amount of information available, which can even sometimes be contradictory. But there are certainly several easy ways to boost your intake of good nutrition and your health’s bottom line.

A little preparation in the kitchen can go a long way. Older adults and their caretakers should put in the time to prepare shopping lists and meals in advance. Weekly meal planning can help with nutrition in a number of ways. Having a plan in place will help you to be more deliberate with what you’re putting into your body. Scheduling meals in advance can also help you make sure your meals are varied, which will help you to hit all your nutritional goals as well as avoiding the boredom of eating the same thing repeatedly. Planning weekly grocery trips ahead will also help you financially, as you’ll be ensuring you only get the things you’re going to use and prevent wasteful impulse purchases.

While many foods advertise having low fat or no fat, fat is not necessarily the enemy. Consuming fat as part of your diet is essential to good nutrition, as long as it’s the right kind of fat. Our bodies need certain amounts of unsaturated fats and omega fatty acids to stay healthy. Fats are also a great source of energy, as well as helping our bodies to absorb vitamins. Foods rich in omega-3 fatty acids have been shown to improve cholesterol, lower blood pressure, and can possibly even help prevent heart disease and strokes.

As we age, our metabolisms will slow down as well, which means we may not need as many calories as we did when we were younger to maintain healthy weight. Since we need less calories, it’s important to make them count. Choose nutrient dense foods to promote good health, instead of piling on empty calories with foods like soda, chips, or candy. Snacking on things like hummus and vegetables, nuts, or lean proteins will give you a boost of vitamins and nutrients without overloading your body with calories.

The CDC warns that too much sodium can cause high blood pressure, which can increase the risk of heart disease and stroke. But no one wants to eat bland food, so consider reaching for herbs and spices to flavor your food, instead of the salt shaker.