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Our usual healthy eating habits change as we get older. Older adults may face these challenges:
While the right plan depends on your existing health conditions and specific goals, here are a few key things to discuss with your doctor:
Roughly 93% of older adults have a chronic condition — nearly 80% have multiple. If you’re among the majority, you’ll need to tailor your dietary plan to accommodate. Some of the most common concerns include:
Many of the most prevalent chronic conditions facing adults 65 and older are related to cardiovascular health. Your doctor may recommend healthy eating guidelines to manage hypertension, heart disease or high cholesterol, which we’ll discuss in more depth later.
If you have high blood pressure, you might benefit from DASH — Dietary Approaches to Stop Hypertension. Foods in this healthy eating plan are high in calcium, magnesium and potassium and include whole grains, beans, nuts, low-fat dairy products and fish. This plan recommends monitoring sodium intake with a daily limit of 1,500 to 2,300 milligrams. Your doctor will also suggest limiting your intake of saturated fats, like pork or full-fat dairy.
Here are some foods that may help prevent cardiovascular conditions from developing:
You can support a strong heart by choosing lower-fat options whenever possible, such as cooking with canola oil or choosing chicken without breading.
Aging changes how we gain, lose and manage our weight. Older adults may face more obstacles than before when it comes to eating. For example, mobility issues could make it harder to get to the grocery store, or you could forget to eat meals and consume too few calories in a day. Metabolism also shifts as we age — you might need far fewer calories than you did before.
Being underweight or overweight increases your risk of health issues, but older adults should be especially careful. An elevated body mass index (BMI) could lead to heart disease, hypertension, stroke or diabetes. Being underweight makes you more likely to develop anemia or osteoporosis. It also makes it harder for your body to recover from infection or sickness.
Work with your doctor to determine the best caloric intake for your activity level, body type and health goals. They may recommend a combination of nutritional changes and low-impact exercise to help you reach and maintain a healthy weight. Keeping a food diary can make it easier to log your meals and macronutrients.
See a doctor right away if you’re losing a lot of weight quickly without trying.
As we get older, the liver becomes less efficient at removing “bad” low-density lipoprotein (LDL) cholesterol, leading to high blood cholesterol. A healthy diet can lower LDL cholesterol and increase “good” high-density lipoprotein (HDL) cholesterol.
Some foods provide soluble fiber that binds cholesterol in the digestive system and eliminates it from the body. Polyunsaturated fats lower LDL, while foods containing plant sterols and stanols can help prevent the body from absorbing cholesterol.
Healthy eating habits and tips to lower LDL cholesterol include:
Those with high cholesterol should also prioritize eating apples, grapes, citrus fruits, soy and fatty fish.
Aging changes how we gain, lose and manage our weight. Older adults may face more obstacles than before when it comes to eating. For example, mobility issues could make it harder to get to the grocery store, or you could forget to eat meals and consume too few calories in a day. Metabolism also shifts as we age — you might need far fewer calories than you did before.
Being underweight or overweight increases your risk of health issues, but older adults should be especially careful. An elevated body mass index (BMI) could lead to heart disease, hypertension, stroke or diabetes. Being underweight makes you more likely to develop anemia or osteoporosis. It also makes it harder for your body to recover from infection or sickness.
Work with your doctor to determine the best caloric intake for your activity level, body type and health goals. They may recommend a combination of nutritional changes and low-impact exercise to help you reach and maintain a healthy weight. Keeping a food diary can make it easier to log your meals and macronutrients.
See a doctor right away if you’re losing a lot of weight quickly without trying.
While some cases of diabetes will require medication or insulin injections, others may be manageable through changing your diet and fitness habits. Your doctor might recommend adding the following foods to your meal plan:
Limit foods high in sugar, sodium and saturated fat. Track your carbohydrate consumption carefully — your body turns carbs into glucose that alters your blood glucose levels.
Calcium is critical for bone homeostasis and strength. Women 51 and older should aim for 1,200 milligrams, while men of the same age need 1,000. These calcium-rich foods may decrease your risk of osteoporosis or fractures:
Your doctor might recommend pairing your calcium intake with vitamin D to aid in absorption.
Here are a few things to keep in mind to stay healthy as you age.
While plain water is ideal, you can also hydrate with 100% fruit juice, fortified milk and milk alternatives, and by eating water-rich foods like:.
You can make plain water more exciting by infusing it with cucumber, berries or lemon slices. Try to build hydration into your daily routine by taking a refillable bottle wherever you go, and remember to practice moderation with sugary drinks and alcohol. Your doctor may recommend increasing your water intake if you take certain medications.
Over-the-counter (OTC) dietary supplements contain things like vitamins, minerals or herbs. Their purpose is to help you meet your health goals if you have trouble absorbing certain nutrients. Talk to your doctor before taking a new vitamin — not everyone benefits from supplements, and some dietary supplements and medicines are not compatible. It’s better, if possible, to get the majority of nutrients from your diet.
Your doctor might recommend one or more of the following nutrients:
When shopping for a dietary supplement, make sure it has a United States Pharmacopeia (USP) verification mark, which attests to its quality and purity.
Visiting your doctor regularly is the best way to stay on top of your health and monitor existing conditions. They can give you personalized recommendations based on your health goals and any nutrient deficiencies.
You can also find information online, including:
Analyze all online resources carefully — there’s a lot of misinformation out there disguised as helpful advice. Stick to websites sponsored by government, educational or scientific institutions. The National Institute on Aging published a helpful guide for evaluating online health information.
The USDA has developed three templates for healthy eating that you can adapt to fit your tastes and cultural needs:
Appendix 3 of the USDA’s Dietary Guidelines for Americans details target portions and serving sizes for each food item.
Eating nutritiously shouldn’t be boring! Some healthy, flavorful and nutrient-rich ideas include:
Keep your meal planning simple and better for you with these tips:
Whether you need ongoing daily support or a one-time helping hand, Village Caregiving is here for you. Our mission is to empower you to continue living a full, healthy lifestyle. Here are just a few ways we can help you meet your nutritional goals:
Our family caregivers are also here to assist with errands, medication pickup, hygiene, respite care and much more. Contact us today to start developing a personalized home care plan for you or your aging loved one.
