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Most of us know the basics of good nutrition: load up on lots of fruits and vegetables, stick to lean protein sources (hello, poultry aisle), and hydrate, hydrate, hydrate. While those helpful basics remain relevant at any age, some of our nutritional needs will change as we get older.
Good nutrition is your body’s first line of defense against chronic health conditions like diabetes and heart disease. It’s vital for maintaining a healthy weight and building strong bones and muscles. A good diet can also bolster your immune system and give you the energy you need to enjoy your Golden Years.
If you’d like to level up your nutrition game, but find yourself overwhelmed with information overload—don’t worry. Adopting a healthy diet doesn’t need to be complicated. Here are five easy ways to boost your health’s bottom line.
In the kitchen, a little preparation goes a long way. The National Institute on Aging (NIA) encourages older adults and their caretakers to plan meals and shopping lists in advance.
How does weekly meal-planning help with nutrition?
For starters, having a plan in place will help you be more deliberate with what you’re putting into your body. Scheduled meals also help keep your menu varied—an important goal for hitting all your nutrient needs. There’s also the financial benefit of planning weekly recipes ahead of time: Grocery shopping with a thought-out list will reduce your urge to impulse buy less-than-healthy snacks.
Need easy meal ideas? MyPlate Kitchen is a good place to start. With recipes curated by the USDA, MyPlate lets you search for recipes based on your budget, nutrient needs, and even which kitchen equipment you feel like using. (Not in the mood to break out tons of cookware? They’ve got 47 microwave-friendly recipes!)
A diet article that encourages you to eat fat? You bet! Just make sure it’s the good kind of fat. According to Harvard Health, our bodies need a certain amount of monounsaturated fats and omega fatty acids to stay healthy. Fat is a good source of energy, and it helps your body absorb vitamins. Foods rich in omega-3 fatty acids have been shown to improve cholesterol, lower blood pressure, and may help prevent heart disease and stroke.
Some healthy sources of fat include:
Just don’t overdo it, as these foods do pack a calorie punch. And while you’re sampling the good stuff, remember to stay away from unhealthy saturated fats as much as possible.
As we get older, our metabolisms inevitably slow down, and we may not need as many calories as our younger selves to maintain a healthy weight. It’s important to make those calories count!
Reach for nutrient-dense foods that promote good health, instead of just piling on empty calories. Replace chips with hummus and veggie sticks. Nosh on nuts. Opt for lean proteins (think: fish, turkey, and chicken).
Here are some other foods that will satiate without excessive calories, fat, sodium, or processed ingredients:
You may want to pass on that extra dash of table salt. The CDC warns that too much sodium can cause high blood pressure, increasing one’s risk of heart disease and stroke. If you’re over 51, the NIA recommends lowering your sodium intake to 2,300 mg per day (about 1 teaspoon of salt). That number drops even lower if you have high blood pressure (about ⅔ teaspoon of salt).
But no one wants to eat bland food.
When it comes to making food more palatable, a well-stocked spice rack is your best friend. Play with different seasonings and herbs to enhance your food’s taste and aroma. Try basil and oregano to jazz up a dull pasta sauce. Paprika, turmeric, and cumin pack a flavor punch, and they can enhance things like roasted sweet potatoes. And cinnamon works in both savory and sweet dishes, especially in sauces.
The best way to reach your daily quota of minerals and vitamins is through the foods you eat. But this goal isn’t always attainable—especially if you’re experiencing appetite loss, as many older adults do. You may need a supplement or two to fill in the gaps where your diet is lacking.
Here are a few dietary supplements to consider and discuss with your doctor:
Always talk to your healthcare provider before introducing a new supplement into your diet. If you’re taking any medications, the FDA warns that supplements may not mix well. Too much of certain nutrients (like fiber and potassium) can also be problematic. Your doctor can clear up any confusion and lead you in the right direction.
At Provision Living, our dining plans make it easy to get nutrition right. To learn more about how our community’s dining experience makes residents feel right at home, speak to one of our care consultants today.
Please note: This article is for general information only. If you have any questions about diet and nutrition, please consult with a qualified healthcare professional.
