Maintaining proper health and wellness is a key component to aging well. Eating healthy can improve your quality of life and keep you independent for longer.

According to the CDC, 1 in 4 older Americans suffer from poor nutrition. This can have a serious effect on how you age. If you have poor nutrition, you are at risk of:

Becoming over or underweight
Developing weakened muscles and bone mass which can lead to injury
Certain diseases that can put your health at risk
A weakened immune system
A decreased quality of life

Sometimes, cooking and eating healthy can get a bad rep. But it doesn’t have to be difficult, time-consuming, or expensive. Keep reading to find out why nutrition is so important for your health as you age and how you can do it successfully.

Why Nutrition is Especially Important for Seniors and Longevity

Proper nutrition helps shape the way we live. A healthy diet can help you maintain a healthy weight, stay energized, and lower your risk of developing health conditions, such as heart disease and diabetes.

To meet your nutritional needs, it’s crucial to:

Eat a diet high in fiber
Consume a range of vitamins and minerals
Limit foods that are high in processed or added sugars, saturated and trans fats, and salt

How is Aging Linked to Nutrition?

Aging is linked to a variety of bodily changes, including:

Nutrient deficiencies
Muscle loss
Decreased levels of stomach acid
Thinner skin
Decreased ability to recognize hunger and thirst

Unfortunately, these bodily changes can lead to poor health outcomes and reduced quality of life. It is important to eat nutrient-rich foods and take the appropriate supplements based on your needs to combat these changes.

Speak to your doctor or health care provider today if you have any concerns about your health as you age.

Important Vitamins and Minerals as You Get Older

Although the vitamins and minerals you need depend on your health history and individual needs, there are several common nutrients you should focus on including in your diet as you age. These include:

Potassium

An increase in potassium intake can lead to a lower risk of:

High blood pressure
Kidney stones
Osteoporosis
Heart disease

Add more potassium into your diet by consuming foods such as bananas and cooked green vegetables.

Omega-3 Fatty Acids

Omega-3 fatty acids may lessen the risk factors associated with heart disease. Adding more omega-3 fatty acids into your diet may decrease your blood pressure.

By eating foods such as fish, flaxseeds, and walnuts, you can increase your omega-3 fatty acid intake.

Magnesium

Magnesium is an important mineral in the body. Magnesium regulates your blood sugar levels and can keep your heart healthy. Unfortunately, older adults are at risk of deficiency as age and medication use can affect magnesium absorption.

To ensure you have enough magnesium in your diet, eat more legumes and cereal products.

Iron

A lack of iron can lead to anemia, a condition that limits the amount of oxygen supplied to the body through your blood.

Foods high in iron include dark leafy green vegetables, beans, red meat, and poultry.

How to Create a Healthy Senior Diet

A balanced diet is essential for people of all ages. No matter your age, it is crucial you include proper ratios of carbohydrate-rich foods, protein-heavy foods, and include lots of fruits and vegetables. The following breakdown can help give you ideas on how to have an appropriate balance during each meal:

Breakfast

Breakfast is an important meal that can boost your energy and concentration throughout the day. Some ideas for breakfast include:

Toast with avocado and an egg
Oatmeal with fruit
Green smoothies

Lunch

A proper lunch sets you up for the rest of your day. Some balanced lunch ideas include:

Whole wheat sandwich with a lean protein
Salad with a protein such as a hard-boiled egg or grilled chicken
Homemade vegetable soups

Dinner

Having a healthy dinner is linked to good sleep, lower inflammation, and better nighttime digestion. Some meals you can try at dinner time include:

Rice stir fry with vegetables and chicken or shrimp
Homemade chili with whole wheat buns
Baked fish with vegetables and rice

Snacks

Healthy snacks throughout the day can help promote healthy nutrient levels and can stop you from overeating later on. Some snack ideas to help you with this include:

Nuts and seeds
Fresh veggies and hummus
Greek yogurt with fresh berries

Foods to Avoid

Now that you know what nutrients you should prioritize in your diet, you may be wondering if there are any foods you should avoid. Foods that you may benefit from limiting as you get older include:

Raw or undercooked eggs, meat & poultry
High-sodium foods
Caffeine
Products with added sugar

Eating Well on a Budget

Eating healthy doesn’t have to break the bank. Here are some tips for eating well on a budget:

Turn leftover food into new meals
Check for grocery store deals
Try sources of protein other than meat
Store food properly
Stock up on frozen foods

Get More Help

The following resources can provide additional information on nutrition, meal planning, and healthy recipes:

Your community may also have different options and services available to you. Contact us today to talk about our amenities and what they can do for you!

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