Easy Dietary Tips for Lifelong Wellness
Many of us are familiar with the fundamental principles of healthy eating: fill your plate with a variety of fruits and vegetables, choose lean sources of protein, and drink plenty of water. While these essential tips are timeless and apply at any stage of life, it’s important to recognize that our dietary needs evolve as we age.
Nutrition serves as the primary defense mechanism of your body against chronic conditions such as diabetes and heart disease. It plays a crucial role in maintaining an optimal weight, as well as developing robust bones and muscles. A nutritious diet also enhances your immune system and provides the energy necessary to thrive in your golden years.
If you’re eager to improve your dietary habits, but feel daunted by the surplus of advice available, don’t fret. Embracing a healthier eating pattern can be straightforward. Here are five simple strategies to enhance your overall health.
EMBRACE HEALTHFUL FATS
Yes, a nutrition guide that endorses the consumption of fats—provided they’re the beneficial kinds! Harvard Health indicates that our bodies require a certain amount of monounsaturated fats and omega fatty acids for optimal health. Fats are an excellent source of energy and assist in the absorption of vitamins. Omega-3 fatty acids, found in certain foods, are known to enhance cholesterol levels, reduce blood pressure, and may even help prevent heart disease and stroke.
Here are some nutritious sources of fats to consider:
- Olive oil
- Olives
- Avocados
- Nuts
- Salmon
- Tuna
- Sardines
- Chia seeds
- Peanut butter
However, be mindful of the portion sizes as these items are calorie dense. And while you’re enjoying these healthful fats, remember to limit your intake of the less healthy saturated fats to maintain your overall well-being.
STRATEGIZE YOUR MEALS IN ADVANCE
Organizing your meal preparation can have substantial benefits. The National Institute on Aging (NIA) advises older adults, and those who assist them, to outline their meals and compile shopping lists ahead of time.
What are the advantages of planning meals weekly for nutrition?
Primarily, planning ahead allows you to make intentional food choices, ensuring a balanced intake. A set meal plan promotes variety in your diet, crucial for covering all nutritional bases. Economically, it also helps by cutting down on spontaneous, often unhealthy snack purchases when you shop with a predetermined list.
Need straightforward meal suggestions? Try exploring MyPlate Kitchen. Endorsed by the USDA, this platform offers a selection of recipes tailored to fit various budgets and nutritional needs, with options based on the cooking equipment you prefer.
OPT FOR NUTRIENT-RICH OVER CALORIE-EMPTY FOODS
As we age, our metabolism tends to slow down, meaning we often don’t need as many calories as we did in our younger years to maintain a healthy weight. It’s crucial to ensure those calories are packed with nutrients.
Choose foods that provide substantial nutritional value rather than those that offer mere empty calories. Swap out chips for hummus paired with veggie sticks. Snack on nuts and lean proteins like fish, turkey, and chicken to keep your diet balanced.
Consider these options for snacks that are satisfying but low in unnecessary fats, sodium, or artificial ingredients:
- Greek yogurt topped with fresh berries
- Homemade fruit smoothies
- Hard-boiled eggs
- A handful of almonds
- Apple slices or celery sticks with natural peanut butter
- Cottage cheese served with a side of canned fruit
- Small portions of cheese cubes
- A variety of pre-cut vegetables with your favorite dip
REDUCE SALT, ADD HERBS AND SPICES
Consider skipping that extra sprinkle of salt. The CDC highlights the dangers of excessive sodium intake, such as heightened risk of high blood pressure, heart disease, and stroke. For those over 51, the National Institute on Aging (NIA) recommends a sodium limit of 2,300 mg per day (roughly one teaspoon of salt), which should be even less for individuals with high blood pressure (about ⅔ teaspoon of salt).
However, flavor doesn’t have to be sacrificed for health. A robust collection of herbs and spices can significantly enhance the taste and aroma of your meals. Experiment with basil and oregano to liven up a simple pasta dish. Use paprika, turmeric, and cumin to add a burst of flavor to roasted sweet potatoes. Cinnamon is versatile, adding a unique twist to both savory and sweet recipes, including sauces.
CONSIDER SUPPLEMENTS
While it’s ideal to meet your nutrient needs through diet, it may not always be feasible, particularly for older adults who might experience decreased appetite. Supplements can help bridge the nutritional gaps in your diet.
Here are several supplements to consider and discuss with your healthcare provider:
- B12 for maintaining healthy nerve function
- Omega-3 Fatty Acids to help regulate cholesterol, support bone and joint health, and enhance brain function
- Calcium to strengthen bones
- Vitamin D to aid calcium absorption and prevent osteoporosis
Always consult your healthcare provider before adding new supplements to your regimen, especially if you are currently on medications. The FDA cautions that supplements can interact negatively with medications, and excessive intake of certain nutrients, like fiber and potassium, can be harmful. Your doctor can provide guidance and ensure your supplement plan is safe and effective.
STAY HYDRATED WITH VARIETY
As we age, our sense of thirst may diminish, making it easier to become dehydrated without realizing it. To maintain proper hydration, don’t rely solely on water. Incorporate other fluids and hydrating foods into your diet. Herbal teas, clear broths, and water-rich fruits and vegetables like cucumbers, tomatoes, watermelon, and oranges can help keep hydration levels up. Additionally, hydrating throughout the day can aid digestion and keep your energy levels stable.
INCREASE FIBER INTAKE
Fiber is essential for maintaining good digestive health, which can sometimes be a concern for older adults. Including a variety of fiber-rich foods in your diet can help prevent constipation and maintain a healthy digestive system. Foods rich in fiber include whole grains, legumes, fruits, and vegetables. Starting the day with a high-fiber cereal or adding a serving of vegetables to every meal can be an effective way to increase your fiber intake. Just be sure to increase your fiber consumption gradually and pair it with increased water intake to aid in digestion.
These tips can help enhance not only nutritional intake but also overall quality of life as one ages.
Nutritious and Delicious Dining at Provision Living
At Provision Living, dining is not just about eating well, but also about creating memorable experiences shared as a community.
Our robust dining program includes licensed dieticians who work closely with residents to identify foods most beneficial to their health. Each community also has an executive chef who creates a menu unique to the tastes and preferences of its residents, making sure to incorporate favorite family meals and recipes and seasonal flavors.
To discover more about how our dining program enhances the everyday experience of our residents, visit a Provision Living community near you. If you’re an older adult considering a move to senior living, we invite you to join us for a meal so you can experience first hand the exceptional meals we serve each and every day to our residents. For more information, visit ProvisionLiving.com.
Karreen Hassan
As Senior Regional Director of Dining, Karreen oversees Provision Living’s robust culinary program, ensuring the dining experience across the portfolio of companies offers the highest quality food service and customer satisfaction. Karreen brings more than thirteen years of senior living experience to his position, as well as twenty-five years of culinary experience.
