Healthy Eating for Seniors

Older adults have unique needs and challenges when it comes to consuming a healthy diet. With a little bit of careful planning and finding ways to overcome barriers, you can enjoy a healthy and energetic life well into your golden years.

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Focus on Nutrient Rich Foods

As you age, your caloric needs decrease but nutrient needs stay the same or increase. Eating nutrient rich foods will assist in getting the vitamins, minerals, protein, carbohydrates, and fats that are necessary. These include:

• dark-colored fruits and vegetables
• lean meats or protein
• low-fat dairy
• whole grains
• beans

Make Every Calorie Count

Limit foods without a lot of nutritional value because they add calories without providing nutrition.

Stay Hydrated

The signal your body gives you for thirst can diminish as you age, so make sure to remind yourself to drink fluids on a regular basis. Aim for eight 8-ounce glasses of water daily. You can also get fluid from water-rich fruits and vegetables to assist in total fluid intake.

Find Fiber

Include fiber rich foods at every meal. Focus on getting the following into your diet more regularly:

• whole grains
• fruits
• vegetables
• beans

Especially focus on soluble fiber to help cholesterol levels. Some examples of foods with high levels of soluble fiber are:

• Oats
• oat bran
• beans
• psyllium
• fruits
• vegetables

Consider Supplements

Some nutrients are difficult to get in the diet and are more difficult to absorb for older adults. Consider taking the following nutrients as a supplement:  Calcium, Vitamin D, Vitamin B12

Stay Active

Regular physical activity can help prevent weight gain and reduce risk of chronic diseases. It can also keep joints mobile and muscles strong.

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Decrease in Appetite

Many older adults experience a decrease in appetite that, if unchecked, can lead to malnourishment and unintended weight-loss. If you experiencing loss of appetite or unintentional weight loss, talk to your doctor immediately.

Medications

Some medications may interfere with certain foods, while others might increase or decrease appetite. Ask your pharmacist or doctor about potential side effects before beginning any new medication.

Oral Health

Seniors have their own set of dental and oral health concerns. For example, dentures that don’t fit properly may lead to poor intake of food and malnutrition. Infections of the mouth can lead to systemic infections.

Living Alone

Preparing meals for one person takes adjustment. While you may end up relying on convenience foods, try to make sure they are nutritious. Focus on:

• Frozen vegetables
• individual containers of canned fruit
• prepared lean meat (grilled chicken breast in strips)
• convenience packs of whole grains (pouches of brown rice)

When you can, eat with friends and family to enjoy the social interaction at mealtime

Saturated Fat, Trans Fat, Sugar, and Sodium

Ready all labels carefully to limit or avoid “junk” foods that do not have nutritional value but are high in calories or sodium.

Healthy eating is important throughout the entire lifespan, and especially as we age.  Chronic diseases such as heart disease and diabetes can be controlled for seniors who stay active and fill their plates with nutrient rich, lower calorie foods.