While eating a balanced, nutritious diet is important at every stage of life, healthy eating becomes even more critical as you age. Good nutrition and regular physical activity can help boost older adult’s immune systems and prevent serious health issues such as heart disease and strokes.
Although making healthy food choices may seem challenging, it doesn’t have to be. Here are three methods that you can use to make it easier to manage your diet and follow a nutritious eating plan.
Determine the Right Foods for Senior Nutrition
While the concept of healthy eating doesn’t change as you get older, your body’s caloric and nutrient needs will differ from your younger years. The most important change to be aware of is your protein intake. It’s critical to eat a varied diet with plenty of protein to reduce muscle loss that’s common with aging. Fiber, vitamins and minerals also become essential for your body to function properly throughout your retirement.
When determining your next grocery list, consider the following nutrition tips:
- Pick the Right Protein – Muscle loss is common among seniors. This can impact every aspect of your life – even the muscles around your heart. To combat this, ensure your diet includes plenty of protein. Opt for lean proteins like chicken, fish, lentils, and legumes. Limit red and ultra-processed meats, which can contribute to high cholesterol and blood pressure.
- Don’t Neglect Healthy Fats – Our understanding of nutrition has evolved; while fats were once cut from diets, healthy fats like omega-3s are now seen as essential for a healthy life. They promote heart health, lower cholesterol, and ease joint pain. Not all fats are equal; find healthy fats in salmon, almonds, and seeds. Avoid trans fats and saturated fats commonly found in fried foods.
- Fill Your Plate with Fruits and Veggies – As you’re probably aware, fruits and vegetables are an essential part of any diet. Not only do they provide essential nutrients that ease common health issues found in old age, but they can also taste great too. However you prepare your fruits and veggies, make sure these nutritious foods fill half of your plate.
- Increase Your Fiber Intake – Roughly 95% of Americans fall short of their daily fiber intake. This essential nutrient is critical to your body’s ability to digest food and prevent issues such as constipation and colon cancer. To help improve your fiber intake, look out for breads, cereal, and other items made with 100% whole grains.
- Drink Plenty of Water – Staying hydrated is just as important for senior health as a nutritious diet. Be sure to drink plenty of liquids throughout the day. While water is best, milk and juice can be a great option too.
Keep Portion Size in Mind
While the type of foods we eat are important to nutrition, portion size is just as critical to a healthy diet. Determining the correct portion size can be tricky as there are several variables to consider, including:
- Age
- Weight
- Height
- Metabolic rates
- Activity level
It’s important to consult with your health team to find the right balance of foods for your diet based on your health history. If you need some advice before your visit with a healthcare provider, the USDA has created a simple tool to help you determine what you should be eating each day called MyPlate.
Create a Meal Plan
Finding the energy and time to make a nutritious meal can sometimes feel overwhelming. That’s why meal planning is helpful in planning a healthy diet. Meal planning or prepping can help remove some of the stress involved in obtaining the correct amount of nutrients, calories, and variety for each meal. Interested in creating your own meal plan? Check out these tips:
- Create a Plan You Can Stick With – Planning meals in advance can reduce the stress of deciding what and how much to eat. Begin by planning your meals for each day of the week, then make a list of the necessary ingredients. This can help to ensure you’re not missing key nutrients or food groups. Then, create a realistic meal plan you can stick to. If you often eat out, try to gradually cut back on this habit. Or, if you frequently eat red meat, try slowly introducing new protein options.
- Prep Your Food Ahead of Time – By creating meals ahead of time, it’s easier to portion out the appropriate servings and alleviate the challenges of cooking every meal. Do research about how many calories to consume per meal, and talk with your healthcare provider about what a balanced plate looks like for you. This can help make some decisions easier to navigate. Some meals may take less time to make than others. In plenty of cases, cooking a large amount of food in advance and then freezing the leftovers in portions can help cut down on prep time without compromising any nutrients.
Where to Get Help When You Need It
While following our best practices is sure to put you on the right track, consult with your healthcare providers to find the right dietary plan for you. If sudden changes in weight, a serious loss of appetite, or concerning symptoms occur, speaking with a primary doctor immediately can help determine the next steps.
Maintaining a healthy lifestyle on your own can be challenging. Don’t be afraid to reach out to professionals for help living your ideal retirement. While medical professionals and nutritionists can guide your diet, senior living professionals can help find the ideal place to live out your retirement.
Ready to find the best senior living option that matches your personal lifestyle and needs? National Church Residences can help. Find out which senior living options are in your area or give us a call at 844-465-6063 to talk to one of our friendly staff members today.
