Senior Nutrition: Tips for Healthy Eating in Independent Living

Did you know that 25% of older adults are either malnourished or at risk of becoming malnourished, according to BMC Medicine? This number might sound alarming, but senior nutrition tips and tricks can help the elderly receive the proper food, vitamins, and minerals that their bodies need.

Unfortunately, not all older adults are aware of healthy eating for seniors and how they can incorporate nutritious meals into their daily routines. This is where senior nutrition programs come into play. From well-balanced meals that fit into a variety of lifestyles, seniors have numerous ways of maintaining their health.

Read more about it here.

Why Older Adults Struggle With Senior Nutrition Programs

Several factors affect why seniors might experience malnutrition. This is why promoting health in retirement communities is more important than ever. For example, the elderly might:

• Struggle with chewing and swallowing
• Be on fixed incomes that make independent living meal planning challenging
• Have mobility issues that make cooking difficult, or be unable to drive to the store

Sadly, when this happens, older adults are unable to access the proper nutrition. This is one of the many reasons why independent senior living communities in Sun City Center, FL are so important.

Focus on Well-Balanced Meals

Seniors might benefit from meals planned in advance, especially if a friend or family member can help them ahead of time. Seniors residing in independent living communities, however, benefit from grand dining areas, with expertly prepared meals.

Regardless of where a senior lives, meal prep saves time and energy and helps ensure all meals are nutritious. Here’s what every meal needs to include:

Fruits and Veggies

Fruits and veggies are the cornerstone of heart-healthy diets. According to CardioSmart, high blood pressure is the most prevalent heart condition in adults over the age of 75, which is why a healthy diet matters.

Seniors looking for some great fruits and veggies to incorporate into their diet should consider eating any combination of the following:

• Leafy greens
• Prunes
• Cauliflower
• Broccoli
• Grapes
• Apples
• Bananas
• Carrots
• Spinach
• Kale
• Oranges

Seniors who struggle with chewing and swallowing would benefit from their food being pureed. It’s important to still make all food appetizing, focusing on color and taste above all else.

Senior Wellness Tips to Consider

An older adult’s appetite naturally decreases as they age. However, there are ways to still have a healthy diet, regardless of hunger levels.

For starters, seniors should stay away from empty calories. This means they should avoid non-nutritious foods that pack a lot of calories — and not much else.

These foods include (but aren’t limited to):

• Candy and other sugary snacks
• Baked goods that are high in fat
• Sugary drinks, including soda
• Alcoholic beverages
• Deep-friend foods, especially chips

Don’t Forget About Cholesterol and Fat

It’s easy to grab something quick for a snack, but these foods are never ideal for anyone focused on health and fitness. Instead, older adults should look to eat foods that are low in fat and cholesterol. The worst fats to eat are trans and saturated fats, as they can raise bad cholesterol and suppress good cholesterol.

Trans fats are commonly found in:

• Vegetable shortening
• Fried foods, especially fast foods
• Baked goods, including biscuits and crackers
• Pies
• Margarine
• Animal products
• Cakes
• Cookies

Plus many more foods.

Saturated fats are commonly found in:

• Ghee
• Butter
• Palm and coconut oil
• Animal products
• Full-fat dairy products

It’s important to eat everything in moderation, and when in doubt, seniors can always consult with their doctors or nutritionists about the best meal plans for their needs.

According to Statista, almost half of US adults aged 65 and over have high cholesterol, so healthy diet plans are extremely important.

Older adults should stick to foods that are low in cholesterol and fat for this reason. This means staying away from fast food restaurants and instead opting to eat whole foods.

Senior Hydration Is Key

Senior dehydration is another common cause for concern and part of healthy eating. If seniors aren’t drinking enough in a day, they may experience any of the following:

• Fatigue
• Confusion
• Headaches
• Frequent urination
• Muscle cramps
• Dizziness
• Rapid heart rate
• Dark urine

It’s worth noting that any of these conditions could be signs of a serious medical condition, so seniors should always consult their physician. The same holds true for seniors looking to switch to a new diet plan, as consulting a trained professional is always best.

To incorporate more liquid into their diet, seniors can eat fruits and vegetables with water, including the following:

• Cucumber
• Radishes
• Broccoli
• Oranges
• Peaches
• Lettuce
• Strawberries
• Celery
• Cantaloupe
• Spinach
• Zucchini

Since there are so many wonderful ways seniors can incorporate more water into their diet, they can easily include these foods in their daily meal planning.

Essential Vitamins and Minerals

Part of a healthy diet plan for seniors includes the proper amounts of vitamins and minerals.

Essential vitamins and minerals for seniors found in different foods include:

• Calcium
• Vitamin D
• Vitamin B6
• Vitamin B12
• Vitamin B12

Foods high in vitamins and minerals include:

• Eggs
• Leafy greens
• Blueberries
• Carrots
• Salmon
• Poultry
• Lentils
• Low-fat dairy
• Cheese
• Lean meats

As with anything, always speak with a physician before taking vitamins and minerals in supplement form, as they may interact with medication or a health condition.

Senior Nutrition Programs Made Easy

As adults age, senior nutrition becomes paramount. Yes, a healthy diet is important at any age, but seniors require special attention with meal planning. This is why independent senior living options are ideal.

At Aston Gardens at Sun City Center, we offer wonderful dining options so all our residents have nutritious meals all day long. No matter what type of diet plan they’re looking to accommodate, our chefs have something perfect in mind.

Our beautiful senior living community in Sun City Center, FL, has everything you or your loved ones need to thrive. From a robust health and fitness program to plenty of activities for everyone to enjoy, there’s no shortage of amenities at Aston Gardens. Contact us today to connect with a member of our dedicated team.