Importance of Healthy Eating Habits for Seniors
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Importance of Nutrition
Good nutrition across the lifespan helps prevent chronic disease — and we know that it’s never too late to make improvements to support healthy aging. Older adults are at greater risk of chronic diseases, such as heart disease and cancer — as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. The good news is that this population can mitigate some of these risks by eating nutrient-dense foods and maintaining an active lifestyle.
Older adults generally have lower calorie needs, but similar or even increased nutrient needs compared to younger adults. This is often due to less physical activity, changes in metabolism, or age-related loss of bone and muscle mass. Nutrient needs in this population are also affected by chronic health conditions, use of multiple medicines, and changes in body composition. Therefore, following a healthy dietary pattern and making every bite count is particularly important to this age group.
(Resource: US Department of Health Services)
What can make it harder to eat healthy as you age?
Some changes that can happen as you age can make it harder for you to eat healthy. These include changes in your:
- Home life, such as suddenly living alone or having trouble getting around
- Health, which can make it harder for you to cook or feed yourself
- Medicines, which can change how food tastes, make your mouth dry, or take away your appetite
- Income, which means that you may not have as much money for food
- Sense of smell and taste
- Problems chewing or swallowing your food
- (Resource: National Institute on Aging)
How to eat healthy as you age?
To stay healthy as you age, you should:
- Eat foods that give you lots of nutrients without a lot of extra calories, such as
- Fruits and vegetables (choose different types with bright colors)
- Whole grains, like oatmeal, whole-wheat bread, and brown rice
- Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium
- Seafood, lean meats, poultry, and eggs
- Beans, nuts, and seeds
- Avoid empty calories. These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol.
- Pick foods that are low in cholesterol and fat. You especially want to try to avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. You may find them in some store-bought baked goods and fried foods at some fast-food restaurants.
- Drink enough liquids, so you don’t get dehydrated. Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.
- Be physically active. If you have started losing your appetite, exercising may help you to feel hungrier.
- (Resource: National Institute on Aging)
