7 Nutrition Tips for Seniors

Our diets greatly affect our health and well-being, especially among seniors. Proper nutrition helps an aging body stay energized, muscular, and healthy. Older adults must make quality choices in the kitchen to avoid health issues. But what exactly does adequate senior nutrition look like?

Making or accessing healthy meals may feel difficult without guidance, yet there are many simple ways you can make intentional, nutritious choices as you age. Eating smaller meals, diversifying your plate, and making simple homecooked dishes are just a few ways to create a healthier mealtime routine. We've rounded up some of the best nutrition tips for seniors to help you stay healthy as you age.

1. Understand your nutrition requirements

As we grow older, our bodies require different levels of nutrients. Older adults' bodies don't demand the same calorie intake as younger adults. However, they often need higher essential nutrients and minerals to maintain organ and bone health.

High protein levels are crucial for muscle mass, while foods rich in folic acid, fiber, and natural minerals are essential for brain health. Fresh fruits and vegetables, lean meats and protein sources, low-fat dairy, and whole grains are essential to a well-rounded senior diet. If you need help determining your needs, a geriatric dietitian may help familiarize you with the recommended portions for your age.

2. Keep hydrated

An important part of maintaining one's overall health is getting enough fluids. Our bodies need electrolytes to function, and dehydration can become dangerous when untreated, especially in older adults.

The easiest way to stay hydrated is to drink fluids throughout the day. This may include sipping water, tea, low-sugar sports drinks, or coffee. You may also consider incorporating hydrating foods like watermelon, cucumber, and low-sodium soup broth into your daily diet.

3. Meal prep with healthy ingredients

It's recommended that seniors steer clear of highly-processed foods. These often contain unhealthy ingredients, such as saturated/trans fats and artificial sugars, which can lead to diabetes, heart disease, and strokes. One way to avoid overly-processed foods is to cook at home with healthy, nutritious ingredients.

Many senior-friendly recipes are available online, from simple-t0-make meals to more immersive dishes. If you cannot prepare meals due to disability, services such as Meals on Wheels, which distributes healthy meals to the elderly, may be worth exploring.

4. Pay attention to ingredients

You should aim to consume largely non-processed foods, but eating nothing but fresh food is not always possible. Budget, preference, or special recipes may require packaged ingredients.

When purchasing processed foods, you should do your best to choose foods with low amounts of troublesome ingredients. Look out for excess sugars, high sodium, or unhealthy fats. You may look up nutrition facts online before going to the store to make your shopping trips more efficient.

5. Take supplements if needed

In seniors, vitamins and minerals such as B12, D, C, and potassium help deter infections, retain energy, boost muscle strength, aid digestion, and much more. While it's best to incorporate your vitamin intake into your food, low appetite or GI/nutritional absorption issues can make this difficult.

Nutritional supplements can help. You should consult a healthcare provider before starting any new supplement, as they will determine the proper dosage.

6. Eat smaller meals

One common experience reported amongst older adults is poor appetite. This is attributed to numerous bodily changes, including shifts in the digestive system, illness and disease, and sensory changes.

Rather than three large meals, seniors may find it easier to consume several smaller meals throughout the day. Five or six small meals can prevent digestive discomfort, improve appetite, and limit food waste. Sticking to your age group's recommended nutrition quota is still important, so stay aware of what each meal contains.

7. Diversify your meals

Nutrition in older adulthood shouldn't feel limiting. One way to enjoy mealtime is to diversify your dishes. Cooking homemade recipes has cognitive benefits amongst older adults and can be a source of joy. Diversity comes naturally in making healthy choices, as you should include a range of leafy greens, fresh fruits, and delicious protein and carb sources in every plate you prepare.

If disability or ill health prevents you from cooking or shopping, turning to healthy meal-delivery services, family, friends, or neighbors for assistance in acquiring or preparing ingredients can help. While making nutritious choices is your decision, you don't have to do it alone.