One in two older adults is at risk for or currently experiencing malnourishment. Lack of adequate nutrition is an even greater concern for older adults who live alone, with 16% of independent seniors at high risk for malnourishment.
Loved ones concerned about their senior's healthy eating habits may be looking for a solution. Luckily, many retirement communities offer senior nutrition programs that support healthy aging.
But why is nutrition so crucial for older adults, and what foods are best for healthy aging? We will answer these questions and more in this guide. Read on to learn more.
Senior healthy eating is important because good food fuels the body with the nutrients needed to thrive. Specifically, a nutritious diet can help reduce chronic disease risk, improve energy levels, and support overall health.
Maintaining a healthy weight, limiting salt, sugar, and saturated fat intake, and eating more vitamin-rich fruits and veggies are three strategies for reducing chronic disease risk. These three goals are achievable through a nutritious diet.
We don't just eat because food tastes good. Food is a source of energy, fueling our bodies to stay active throughout the day. Eating well gives older adults the energy needed for exercise, too, which is another component of senior health.
Chronic diseases are not the only aspect of health seniors can target with a nutritious diet. The vitamins, minerals, and nutrients found in food also support oral, bone, heart, and brain health.
Wondering what you or your loved one should be eating as a senior adult? Here are some nutritional guidelines for seniors that experts recommend for eating healthfully into older adulthood.
Lean proteins, fruits and vegetables, whole grains, and low-fat dairy are all required for a healthy meal for seniors. Within these groups, make sure you are choosing a variety of foods, such as:
Also, older adults should strive to get their protein from animal and plant sources. Beans, lentils, tofu, and quinoa are all excellent sources of plant-based protein to consider.
Sugar, sodium, and saturated fats are not recommended for older adults with chronic diseases like high blood pressure, diabetes, or heart disease. Processed foods and restaurant meals are often high in these ingredients.
Importantly, not all types of fat are unhealthy. Seniors should avoid saturated fats found in butter, cured meats, and cheese. Instead, reach for items rich in healthy unsaturated fats, such as nuts, seeds, avocadoes, and fatty fish.
Vitamins and minerals are essential for human health throughout life. But as we age, some become more important than others. Experts recommend focusing on the following vitamins and minerals for adults over 51:
Sodium is also an essential mineral for older adults. However, men and women over 51 should aim to limit sodium intake to 1,500-2,300 mg of sodium per day or according to their doctor's recommendation.
Drinking enough water becomes even more crucial the older we get, as the body's water stores become depleted with age. Water also helps with digestion and increases the rate of nutrient absorption.
Ideally, older adults should drink six to eight glasses of water per day. Broth, wet foods, juice, and herbal teas are also smart choices to help seniors drink enough water every day.
We mentioned that seniors should focus on eating a variety of foods. But which foods should they focus on? Here are some of the best items to always keep on hand to promote healthy aging.
Kale, spinach, and other dark leafy greens are excellent for seniors' health. These veggies are rich in vitamins A, C, and K and carotenoids. They can help moderate blood pressure and support bone health.
Blueberries are great for the brain. This tasty little fruit is especially beneficial for older adults experiencing cognitive decline. They also contain antioxidants, which may help lower the risk of heart disease and cancer.
Broccoli, cabbage, and other cruciferous vegetables are rich in fiber and vitamins. These veggies also contain high amounts of cancer-fighting phytochemicals like carotenoids, indoles, glucosinolates, and isothiocyanates.
Nuts and seeds may be small, but they pack a mighty nutrient punch. Almonds, walnuts, sesame seeds, chia seeds, and more are packed with healthful fiber, plant-based protein, healthy fats, and antioxidants.
Salmon, tuna, trout, and other fatty fish are not just a great way to get in a serving of protein. These fish are also excellent sources of omega-3 fatty acids, which can help support heart health.
Greek yogurt is high in protein and bone-supporting calcium. It is also rich in probiotics for a healthy gut. Just make sure to get unflavored, unsweetened plain Greek yogurt to avoid unnecessary added sugars.
Avocados are full of fiber and healthy fats, which can support a healthy heart and digestive system. This fruit is also a great source of antioxidants, vitamins, and minerals like potassium, magnesium, and vitamins A and C.
Senior nutrition is essential for healthy aging. Eating a variety of foods and proteins, limiting sodium, sugar, and saturated fats, getting more vitamins and minerals, and drinking plenty of water can help support a healthier you.
Are you searching for a senior living community in Bethel Park, Pennsylvania? Provincial offers all the services seniors need to thrive, including wellness programs designed to support a healthful diet.
Schedule a tour of our community today and learn more about the services we can offer you or your loved one.