Senior Nutrition: Tips for Healthy Eating and Aging

According to BMC Medicine, about 25% of older adults are malnourished or at risk, with an expected rise as the population continues to age. Malnutrition is linked to poor quality of life and physical deterioration, plus higher rates of morbidity and mortality. Older adults are especially at risk due to reduced appetite, loss of teeth, and other factors.

Prioritizing your senior nutrition can improve your quality of life by promoting senior wellness and healthy aging. Not sure how to improve your diet? Read on for our nutrition tips for elderly adults!

Benefits of a Balanced Diet for Aging Adults

About 50% of Americans say they're actively trying to eat healthy. According to the Centers for Disease Control and Prevention, however, 36% of Americans consume fast food regularly. Almost 25% say they don't have time to cook healthy foods, while 20% say they don't know how to cook healthy meals.

Recognizing the importance of following a balanced diet for aging adults can help you stay motivated. Here are a few ways healthy eating for seniors can start promoting senior wellness.

Stronger Bones

According to News in Health, over 10 million people nationwide have osteoporosis (a loss of bone density). Osteoporosis can cause:

Bone loss
Increased risk of fractures
Poor balance control

Prioritizing healthy eating for seniors may help strengthen your bones and improve your overall health. Choose foods rich in calcium, vitamin D, and magnesium. Foods that are good for your bones include:

Low-fat or non-fat dairy products (milk, yogurt, cheese, etc.)
Fatty fish (salmon, sardines, etc.)
Green leafy vegetables (kale, spinach, etc.)
Tomatoes
Sweet potatoes
Prunes
Oranges
Fortified foods (breakfast cereal, soy milk, etc.)

You can discover more bone-healthy foods through your senior living community's dining or wellness programs.

Diabetes Prevention

According to researchers at University College London, eating more ultra-processed foods may increase a person's risk of developing type 2 diabetes. This systematic review determined that ultra-processed foods can also increase the risk of:

Cancer
Heart disease
Metabolic syndrome
Nonalcoholic fatty liver disease

The study observed that limiting processed foods may help reduce the risk.

Healthier Hearts

Following a balanced diet for aging adults may help protect your heart. A heart-healthy diet includes:

Whole grains
Lean proteins
Controlled portion sizes
Fruits and vegetables
Limited saturated and trans fats
Limited sodium
Healthy fats (like olive oil and avocados)
Fiber

Senior meal planning can help you adjust your portion sizes, which may help improve your heart health and waistline. Eating plant-based foods rich in antioxidants may help prevent heart disease.

Improved Brain Function

Following the Mediterranean, DASH, or MIND diet may help reduce the risk of Alzheimer's disease. These diets prioritize:

Healthy fats
Legumes
Nuts
Fruits and vegetables
Fish
Less red meat, sweets, cheese, and fast food

The MIND diet may slow brain aging by 7.5 years, according to one study in Alzheimer's & Dementia.

Promoting Senior Wellness

As you age, your nutritional needs will change. Recognizing these changes can help you make informed changes to your diet.

Calories

You may experience joint problems or have less energy as you age, making it more difficult to burn calories. Losing muscle mass can cause your metabolism to slow down, lowering your caloric needs. You may need to consume fewer calories daily to maintain a healthy weight.

Appetite

Changes in your sense of taste and smell may cause appetite changes. You need to consume enough calories to maintain healthy bones and muscles. Otherwise, malnutrition can lead to new health problems.

Medical Concerns

An underlying health condition may encourage you to change your diet. For example, your doctor may advise you to:

Consume less sodium
Eat foods that are rich in nutrients
Limit processed sugars
Reduce your intake of saturated and trans fats

You could develop sensitivities to spicy foods, dairy products, or other foods. Consult an expert in your senior living community to cut these foods from your diet.

Medications

Some medications can affect your appetite or interact with certain foods. For example, you should avoid grapefruit if you're taking warfarin. Consult your doctor to determine if you need to adjust your diet.

Nutrition Tips for Elderly Adults

Work with a specialist at your senior living community to apply these nutrition tips for elderly adults. Here are some foods to consider before planning your meals!

Choose Nutrient-Rich Foods

Eating nutrient-rich whole foods will ensure your body has the vitamins and minerals it needs to function. To get more calories from these foods, choose:

Lean proteins
Low-fat dairy
Fruits and vegetables
Whole grains
Nuts and seeds
Beans and lentils

Eat Enough Fiber

Fiber can help you avoid constipation and other digestive problems. These foods can also help you maintain healthy cholesterol:

Whole grains
Oats and oat bran
Fruits and vegetables
Nuts and seeds
Beans and lentils

Explore Supplements

Consult your doctor to determine if you need vitamin or mineral supplements. Taking supplements can help ensure you meet your daily nutritional requirements. Talk to your doctor about any medications you're taking to avoid interactions.

Hydrate

Drink eight eight-ounce glasses of water each day. Hydrating can:

Improve brain performance
Help your body digest food properly
Improve circulation and energy levels
Support weight loss and weight management
Improve detoxification
Reduce headaches

Carry a reusable water bottle around as a reminder to keep drinking.

Socialize

Apply these tips alongside friends and family members. Socializing can make meals more enjoyable, encouraging you not to skip them. Your friends can also hold you accountable!

Request Senior Meal Planning Help

If cooking is stressful, consider healthy-yet-convenient options like:

Frozen or canned vegetables
Instant oatmeal
Bagged salad mixed
Low-sodium soups
Rotisserie chicken
Frozen, unsweetened soup

You don't have to apply these nutrition tips alone. Instead, utilize your senior living community's dining program. Getting help with your senior meal planning can ensure you follow a healthy, balanced diet without stress.

Prioritize Your Senior Nutrition

Improving your senior nutrition can benefit your overall health and quality of life. Remember, you don't have to apply these tips on healthy eating for seniors alone. Instead, ask for help from our team at Addington Place of Shoal Creek.

At our community, seniors can enjoy a fulfilling, enriching lifestyle. We customize our services based on the individual needs of each resident.

Discover our engaging activities, comfortable living accommodations, and convenient amenities. Contact us now to schedule a tour of our community in Kansas City, MO.