Your nutrition has to be one of your top priorities no matter how old you are, but it’s vital if you’re 65 or older. As we age, our bodies become less able to process the foods we eat and absorb their nutrients properly. Improving your diet will help you maintain muscle mass and strength, reduce the risk of chronic disease, and improve your mental health and quality of life overall. In this guide, you’ll learn about some healthy nutrition tips for the elderly that will help ensure you enjoy life now while protecting your health in the future.
Pack in the Protein
Protein builds and repairs your muscles. Without enough proteins, you could lose muscle mass as you age—which can make it harder to move around. Protein also keeps you feeling full for longer, which means that getting proteins at each meal can help control your cravings and prevent overeating. It’s essential to get enough protein in every meal—but try to prioritize its place at breakfast, lunch, and dinner because that’s when you need it most. Your body digests protein more slowly than other nutrients (like carbs), so it’s best if you spread a bit out over several meals throughout the day rather than trying to fit too much into one sitting.
Get Enough Calcium
Calcium is essential for building and maintaining healthy bones. As we age, our ability to absorb Calcium from food can be compromised due to age-related changes in digestive function, including declines in stomach acid secretion and decreased activity of digestive enzymes. Calcium is essential for older adults, especially women at risk of osteoporosis, to consume through diet or supplements. Aside from low calcium intake being linked to weak bones, getting enough Calcium has also been associated with a reduced risk of cancer and heart disease.
Consider a B-12 Supplement
B-12 is a vitamin essential for nerve functioning, DNA synthesis, and methylation. Studies show that B-12 deficiency can cause balance, speech, and movement issues in some individuals. As we age, it’s more challenging to absorb B-12 from food alone, making supplementation important for aging adults looking to promote overall brain health.
Eat Vitamin D Enriched Foods
Most older adults are deficient in Vitamin D. Vitamin D is vital for strong bones, and it also helps fight cancer, depression, and many other illnesses. Foods with high levels of Vitamin D include sardines, mackerel, cod liver oil, salmon, tuna steaks and shirasu. Vitamin supplements can also help aging adults loved ones with a vitamin deficiency. Talk to experts about how much to take (depending on your specific situation). If possible, encourage your aging family members to get at least 15 minutes of sunlight a day by going outside or opening up a window.
Eat Iron-Rich Foods
Did you know that iron is a crucial part of your diet? Iron is essential for maintaining energy and blood volume. If you’re in your golden years, make sure to include plenty of iron-rich foods in your diet. It’s also essential to get enough vitamin C with iron-rich foods because it can help your body absorb more of the mineral. You will find vitamin C in citrus fruits like oranges and lemons, as well as leafy greens like spinach and kale.
Cut Out Sugar and Salt
While our bodies need a little bit of salt to function correctly, too much can cause hypertension and other health issues, and there’s no scientific evidence suggesting that we need more than one teaspoon of added salt per day. Excess sodium can also lead to fluid retention, so cutting out excess amounts is vital for overall wellness. Sugar has become an all-too-common addition to foods today; cane sugar, high fructose corn syrup, and artificial sweeteners are all adding unwanted calories to our diets. Although it might be difficult at first, making small changes in your diet can make a massive difference over time – especially when you’re focused on improving nutrition for the elderly.
