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A Senior’s Guide to Good Nutrition

Good nutrition is vital to feeling your best and remaining active as you age. It’s important to eat a variety of healthy foods, but changes in our bodies and lifestyles can make that difficult.

Consider these facts about nutrition for seniors and practical strategies for sticking to a healthy diet.

Nutrition Basics for Seniors

Know how many calories you need. Due to a slowing metabolism, most people require fewer calories as they age. The exact number varies by age, gender and activity level. For example, a sedentary woman over age 50 needs about 1,600 calories a day, while an active man may need at least 2,400.

Avoid empty calories. One of the easiest ways to avoid extra pounds is to cut out junk food. Skip the fast food restaurants and munch on carrot sticks instead of potato chips.

Focus on nutrient-dense foods. Strive to get most of your calories from vegetables, fruits, and whole grains. In addition to the nutrients, they provide plenty of fiber which helps improve your digestion. Nutrient dense foods may even help lower your cholesterol and blood sugar levels.

Select healthy fats. Choose to eat healthy fats with an emphasis on monounsaturated and polyunsaturated versions. Limit saturated fats that come from animal sources and strive to eliminate trans-fats entirely, which are found in many processed foods.

Pick lean proteins. Get your protein from lean sources. Try to eat fish at least twice a week. Enjoy beans in a variety of dishes, such as soups, chilies, stews, and dals, or toss them in a salad.

Practical Eating Strategies for Seniors

Talk with your doctor. Your doctor can help you eat right and avoid malnutrition. You may need to follow a specific diet to manage conditions like heart disease or diabetes. Ask your doctor if you think a medication is interfering with your diet. Your doctor may suggest ways to cope with it or change your prescription.

See your dentist. Your dentist can also help you stay healthy. Proper dental care or dentures will help you eat the foods you love. If your mouth is temporarily sore, stick to soft foods like yogurt drinks and soup.

Detect food sensitivities. As you age, you may find that your favorite foods are creating new issues. Ask your doctor to test you if you’re experiencing symptoms like diarrhea or gas. For conditions like lactose intolerance, try fermented milk products such as yogurt, or almond milk instead of your usual milk.

Outsmart your taste buds. Even our taste buds change as we age. If you have a more intense sweet tooth, try satisfying it with more nutrient-dense options such as medjool dates. You may be less sensitive to salty and bitter flavors, so experiment with spices to stimulate your appetite.

Drink more water. Our sense of thirst also declines as we get older. Sip water or decaffeinated green tea throughout the day rather than waiting until you feel thirsty.

Cut back on salt. After the age of 51, we only need about 2/3 of a teaspoon of salt a day. Go easy with the salt shaker and opt for whole foods rather than processed items.

Dine with others. Seniors sometimes lose interest in eating when it’s a solitary experience. Join a social club or invite guests over. Studies show that we eat more when we share meals.

Practice food safety. If your immune system weakens over the years, you need to take extra precautions in the kitchen. Keep hot foods hot and cold foods cold. Check expiration dates. When in doubt, throw it out.

Access community services. There is help available for seniors with limited mobility or resources. Contact your local agency on aging for services that can help you eat better. Meals on Wheels will deliver food right to your door.

Your senior years can be the best time of your life if you remain healthy and active.

Eating a healthy diet plays a big role in aging well.

What are some of YOUR nutrition strategies for maintaining a healthy lifestyle? Feel free to comment below!