Eating well is important, especially as you age. Giving your body what it needs while maintaining a healthy weight can help you stay independent. But healthy eating for seniors means something significantly different than it does for younger people, and the food and nutrients you need change to reflect this. A winning recipe for lasting health? A dash of variety across all food groups mixed with a cup of dietary planning.
Choosing the right foods that support senior health is more important than ever. Follow a few tips to enjoy a healthy life.
Why Healthy Foods Are Important for Senior Health
Healthy eating for seniors can be especially tricky because your metabolism changes as you age. This can be good or bad, depending on how you look at it. On the one hand, you don’t need as many calories to feel full. But on the other hand, what you do eat seems to stick as your metabolism slows.
In any case, what your body needs now differs from what your diet might’ve been in your 20s. You need the energy and health benefits of various nutrients, such as vitamin C, magnesium, and calcium. By maintaining a balanced and healthy diet, you can also help prevent certain conditions, such as heart disease, high blood pressure, and diabetes.
Tips for Maintaining a Healthy Diet
A healthy diet is all about balance, from eating across the food pyramid to monitoring processed ingredients to modifying how much is on your plate. These tips can help you begin a healthful journey.
Eat a Variety of Foods
Eating the same meals or choosing items from only a few food groups can impact your nutrition. Consciously adding different types of healthy foods to your meals will help your body get what it needs:
- Add protein, including beans, eggs, lean meats, and seafood.
- Eat plenty of fruits and vegetables.
- Include dairy with meals, especially if it’s a low-fat option.
- Replace white bread, rice, and pasta with whole-grain options.
Avoid Foods That Compromise a Healthy Diet
We all deserve a treat once in a while, but healthy eating for seniors doesn’t include eating fries with every meal or keeping a Snickers bar on hand. Building a diet around fast food and sweets can contribute to chronic health conditions. If the many studies on fast food-centered diets tell us anything, it’s that the wrong foods can influence all aspects of health, including weight, cholesterol, liver health, and even mood.
Modify Your Portions
Growing children and young adults need to fill up more to have the energy to stay on the go. But if you’re slowing down and being a bit more sedentary, you don’t need as many calories. Your diet should reflect this, so consider downsizing your meal portions. Your body will tell you what’s right as you try different portion sizes to see which helps you feel full.
Check the Nutrition Facts
Whole foods are healthiest, but so much of what’s available is processed in some way. If you choose a processed option—whether it’s a can of soup or a frozen entrée—check the nutrition label for a few key line items. Better-for-you items usually have:
- Low or no added sugar
- Low fat content
- Low sodium
Plan in Advance
Have you ever heard the expression, “Don’t go shopping on an empty stomach”? The same holds true of shopping without a list to guide you—you’re much more likely to impulse buy or select unhealthy items. But if you go in with certain dishes and ingredients in mind, eating healthier is easier. Before heading out to the grocery store, create a meal plan full of balanced meals with fresh ingredients.
How Independent Senior Living Can Support Healthy Eating
Independent senior living can—and should—contribute to healthy living. Many communities support well-being, whether with fitness centers or chef-prepared meals. Oftentimes, these communities prepare various menu options with fresh ingredients to create balanced meals that meet not only dietary needs, but also different tastes.
Healthy Eating for Seniors is Easier Than You Think
As you age, the phrase “Eat your fruits and veggies” should not only be ingrained in you, but also serve as a guidepost for healthy living. And it’s so much easier when you follow the right routine, from choosing fresh foods to eating the right portions. Bethesda helps with the heavy lifting by partnering with Unidine, a division of Compass Community Living, to provide a fresh food pledge. We proudly offer a variety of healthy options in our communities to meet all dietary needs.
Are you thinking about moving to a senior living community? Take our assessment to see if now’s the right time for you.
