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According to the National Resource Center on Nutrition, Physical Activity, and Aging as reported by Health Line, 1 in 4 senior citizens in America has poor nutrition. Malnutrition comes with the risk of being under or overweight, weakening your muscles and bones, and leaving you vulnerable to disease.
So, if you are looking for some great tips for senior nutrition, read on to see Water’s Edge of Bradenton’s list of 12 essential things you should know to keep you or your loved one’s nutrition and health in check!
- Cut Out Artificially Sweetened Drinks
Studies have recently shown that artificially sweetened drinks, like diet soda pop, can lead to a higher risk of stroke and dementia. So instead of having some cola, choose water or naturally sweetened teas, and check out this list of other drink options from ChooseMyPlate.gov.
- Try Your Best to Limit Salt, Processed Sugar, Trans Fats, and Saturated Fats
Focus on meeting your nutritional needs by eating foods that are rich in minerals, calcium, fiber, omega 3 fatty acids, and other nutrients instead of having an excess of the foods above.
You can do this by switching out some of the basic food options for healthier ones, such as turkey bacon as opposed to regular, fatty bacon, and switching from chicken and beef to seafood such as salmon, shrimp, and tuna.
- Stay Away From “Yo-Yo” Dieting
One of the most unnoted tips for senior nutrition is avoiding fad diets that can affect your health for the worse. According to AARP, a new study has found that high weight fluctuations are linked to a higher risk of heart attack, suffering a stroke, and even higher death rates.
- Get Daily Doses of Fruits and Veggies from Smoothies
An easy and delicious way to make sure you are getting the right amount of fruit and vegetables in your diet is to make smoothies! Avocados are a great natural nutrient-dense food which contain around 20 vitamins and minerals, and are nearly tasteless when mixed with other foods, even chocolate.
- Drink Wine, in Moderation
You may have heard that a glass of red wine a day can help lower your blood pressure, but did you know it can burn fat as well? Just be sure to limit yourself!
- Swap Out Carbs for Healthy Alternatives
It’s quite easy to overindulge on carbs, but finding ways to substitute them is also pretty simple. For example, make pasta out of zucchini, or have lettuce wraps instead of sandwiches, or make pizza with cauliflower instead of dough!
- Drink Right for Bone Health
As you age, your bones are prone to get weaker, especially as being active becomes more difficult and more painful, so making sure to keep an eye on your bones is one of the main senior nutrition tips.
ChooseMyPlate.gov recommends drinking three cups of fat-free or low-fat milk throughout the day. And if you can’t stomach that much milk, try small amounts of buttermilk, hard cheese, yogurt, or lactose-free foods.
- Try the DASH Diet
While its name makes it sound unreliable, this diet was actually designed by nutritionists to help reduce blood pressure in older adults and emphasizes foods that are good for your heart. You can read what the diet entails on Everyday Health.
- Invest in B12 Rich Foods or Vitamins
One of the most important nutrition tips for seniors is that you should also look for foods that contain vitamin B12, such as cereals. And because it’s harder for the body to absorb B12, getting more through dietand supplements will ensure that you meet your requirements.
- Keep Your Eyes Healthy with the Right Foods
An aspect of our lives that is usually overlooked as we age is our sight. Did you know you can prevent cataracts, macular degeneration, glaucoma and other sight issues if you eat the right foods? Things such as kale, sweet potatoes, strawberries, salmon, and green tea all provide great benefits to your eyes!
- Water, Water, and More Water
Dehydration is very common amongst aging seniors, and can even be severe enough to land you in the hospital. Certain medications for seniors also pose a risk of increasing your needs for fluids, making hydration all the more essential.
So if you are 65 or older, it’s recommended that you drink 2 liters per day, which is around 9 glasses (8 oz) of water.
- Don’t Skimp on These Important Nutrients
According to WebMD, there is a range of nutrients that most seniors forget about when they age. Some of them are Vitamin D, Potassium, Magnesium, Folic Acid, and many more.
Prunes, plums, beans, seeds, and eggs are just a few of the foods that you can eat to make sure you are getting those nutrients and keeping in good shape.
Let Water’s Edge of Bradenton Give You More Great Nutrition Tips for Seniors
One of the most unique aspects of Water's Edge of Bradenton is that we offer professional nutrition counseling from dietary specialists to ensure that your health stays in check as you age and live in our senior living community.
And on top of our specialists offering senior nutrition tips, we also have a long list of great amenities suited for keeping you healthy. Be sure to check out each and start improving your daily health today!
More Water’s Edge of Bradenton Blog Posts About Health
Did you enjoy the 12 Essential Senior Nutrition Tips post? Check out these other great blog articles from Water’s Edge of Bradenton:
- 4 Fun Ways to Stay Fit in Bradenton and Manatee County, Florida
- 10 Fun Things for Seniors to Do in Bradenton, Florida
- 20 Adventurous Things to Do in Sarasota
- How to Take Advantage of Our Outdoor Heated Pool