Food is a part of everyday life and is always important to consider, no matter your age. But the foods that best promote our health change in each stage of life. Know what nutrients will best support you in your older adulthood, and follow these nutritional tips for seniors.
- Enjoy variety and maximize needed nutrients.
Variety is the spice of life, and it’s just what your menu needs, too. Eat a variety of foods from each food group to boost your health and reduce the risk of chronic illnesses like high blood pressure and heart disease.
Aim to maximize nutrients that best promote senior health:
- Vitamin D, which is good for bones
- Vitamin B12, to avoid deficiency
- Potassium helps maintain fluid levels
- Calcium, healthy bones and teeth
- Dietary fiber, which lowers cholesterol levels
- Protein, which helps maintain muscle mass
- Avoid empty calories and foods with high cholesterol or fat.
Avoid so-called “empty calories,” which are foods that are high in calories but offer little nutritional value. This includes candy, soda, chips, and carbohydrate-based desserts like cakes and muffins. Limiting empty calories will help you control your weight and can reduce your risk of chronic illness.
Foods high in cholesterol or fat should also be avoided, as they have been associated with higher risk of cardiovascular disease.
- Drink lots of liquid.
Hydration is always essential, but you should be even more intentional about it in your senior years. As you age, you may start to lose your sense of thirst, so it’s important to be aware of your liquid consumption. Additionally, some medications may increase your dehydration risk.
- Remember that your body is an integrated system.
Another important guideline for senior nutrition is to not focus solely on your food. While healthy dieting choices are extremely beneficial to your health, they should be supported by other healthy actions. This includes getting adequate physical exercise and monitoring your mental health.
Nutrition education allows you to make meaningful choices that will bolster your quality of life as you age. Keep these nutrition guidelines in mind when making dietary decisions. And remember, there are plenty of tools and resources to assist you!
Celebrate Senior Living is a Midwest-based foundation that serves Illinois and Indiana with a variety of medical, social, and personal care services in comfortable long-term residential environments, including memory care, rehabilitation, and short-term stay options. We also provide three delicious, healthy meals a day to ensure our residents get the nutrients they need!
Explore one of our three senior living and retirement communities and select the location that fits your individual health, behavioral, and social needs.
If you or a loved one are interested in learning more about the benefits of exercise for seniors be sure to check out Celebrate Senior Living.
