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Healthy Eating and Nutrition for Older Adults

by | Jul 15, 2024

Aging doesn’t have to mean slowing down — an informed and personalized approach to nutrition can help you lead an exciting, active life. The right dietary plan can even help you prevent or control chronic health conditions. Learn more about the importance of nutrition for older adults and how you can incorporate healthier eating and cooking practices!

 

Understanding the Nutritional Needs of Older Adults 

Older adults have special factors to consider when it comes to nutrition. Mobility and dexterity issues might make it harder to cook or shop for groceries, while changes in your overall health may call for certain adjustments.

While the right plan depends on your existing health conditions and specific goals, here are a few key things to discuss with your doctor:

  • Prioritize fiber intake: Fiber helps control blood sugar levels and is critical for maintaining healthy bowels. It’s also associated with improved cognitive functioning in older adults and may even help mediate low-grade inflammation. Men aged 51 or older should aim for 30 grams daily, while women of the same age should consume 21 grams. To increase your fiber intake, fill your diet with foods like oats, apples, pears, avocados and berries.
  • Monitor caloric needs: Older adults usually need fewer calories than younger adults because of changes in metabolism and physical activity. Your doctor can help you determine a caloric goal to strive for based on your lifestyle, goals and existing health conditions.
  • Manage and prevent health conditions: Work with a doctor or dietitian to tailor your nutrition to manage or prevent health conditions like high blood pressure (hypertension), heart disease, cancer, diabetes or osteoporosis. This might mean choosing foods with little to no added sugar, sodium, gluten or dairy.

Managing Health Conditions Through Diet

Roughly 95% 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:

Cardiovascular Health

Among the 10 most prevalent chronic conditions facing adults 65 and older, nearly half are related to cardiovascular health. Your doctor may recommend dietary changes to manage hypertension, high cholesterol, heart disease or similar conditions.

If you have high blood pressure, you might benefit from DASH — Dietary Approaches to Stop Hypertension. Foods in this meal 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.

Those with high cholesterol should prioritize eating oats, beans, apples, grapes, citrus fruits, soy and fatty fish. Some of these foods directly combat high cholesterol through soluble fiber or by delivering polyunsaturated fats to lower low-density lipoprotein, or the “bad” cholesterol.

Some foods may help prevent cardiovascular conditions from developing:

  • Fresh fruits and vegetables
  • Whole grains, which deliver necessary fiber and help manage blood pressure
  • Lean meats like poultry
  • Salmon, mackerel and herring, which contain omega-3 fatty acids to lower blood fats
  • Flaxseed, soybeans and walnuts

You can support a strong heart by reducing saturated and trans fats. Choose lower fat options whenever possible, such as cooking with canola oil or choosing chicken without breading.

Weight Management

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 safe 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.

Diabetes

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:

  • Dairy and dairy alternative products
  • Non-starchy vegetables
  • Whole grains
  • Fruits
  • Foods high in protein

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.

Bone Conditions

Calcium is critical for bone homeostasis and strength. The right diet could decrease your risk of osteoporosis or fractures. Women 51 and older should aim for 1,200 milligrams, while men of the same age need 1,000. Some calcium-rich foods include:

  • Dairy products
  • Prunes
  • Dried figs
  • Salmon
  • White beans
  • Dark leafy greens
  • Fortified cereals and juices

Your doctor might recommend pairing your calcium intake with vitamin D to aid in absorption.

Special Considerations for Older Adults

Our physical needs change as we get older — here are a few things to keep in mind.

Hydration Tips

Some older adults may struggle to know when they’re thirsty, making intentional hydration essential. While plain water is ideal, you can also hydrate through 100% fruit juice, fortified milk and milk alternatives and by eating foods like:

  • Watermelon
  • Cucumber
  • Strawberries
  • Lettuce
  • Broth-based soups
  • Celery
  • Tomatoes
  • Peppers

You can also 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.

Dietary Supplements

Dietary supplements are generally sold over the counter and come in various forms. They contain things like vitamins, minerals or herbs and can 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 dietary supplements. It’s better if you can get the majority of nutrients from your diet.

Your doctor might recommend one or more of the following nutrients:

  • Vitamin B12: This supports nerve and red blood cell health and is especially important for vegetarians and vegans. Some cereals are fortified with B12 if you don’t want to take a supplement.
  • Vitamin B6: This is a crucial building block for red blood cell formation. It’s found in chicken, bananas and potatoes.
  • Vitamin D: If you don’t get enough vitamin D through milk and fatty fish, you might need a supplement. You can also take in vitamin D through regular sunshine exposure.
  • Calcium: Older adults need calcium to fight bone loss that can lead to fractures. A calcium supplement may help — so will a diet filled with dark leafy greens and milk products.

When shopping for a dietary supplement, make sure it has a United States Pharmacopeia (USP) verification mark, which attests to its quality and purity.

Finding Trusted Resources

Scheduling regular appointments with your doctor 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.

Healthy Eating Habits and Meal Planning

The USDA has developed three templates for healthy eating that you can adapt to fit your tastes and cultural needs:

  • Healthy U.S.-Style Dietary Pattern: This includes a combination of fruits, starchy and non-starchy vegetables, whole and refined grains, meats and other sources of protein.
  • Healthy Vegetarian Dietary Pattern: The vegetarian variation provides suggestions for supplementing protein with eggs, beans, nuts and soy-based products.
  • Healthy Mediterranean-Style Dietary Pattern: Mediterranean-style nutrition is similar to the standard U.S.-style pattern but emphasizes seafood and a large variety of vegetables and lentils.

Appendix 3 of the USDA’s Dietary Guidelines for Americans details target portion and serving sizes for each food item.

Examples of Healthy Food Choices 

Eating nutritiously shouldn’t be boring! Some healthy, flavorful and nutrient-rich ideas include:

  • Grilled salmon and broccoli or asparagus.
  • Roasted root vegetables like carrots and parsnips.
  • Vegetable quiche.
  • Peppers or sweet potatoes stuffed with whole-grain rice.
  • Roasted chickpeas with Italian seasoning.
  • White bean soup with kale.
  • Caprese melt with fresh basil and balsamic vinegar.
  • Naan pizzas with fresh mozzarella and mushrooms.
  • Frozen yogurt with berries.
  • Chicken salad with dried cranberries and nuts.
  • Warm oatmeal with blueberries or sliced banana.
  • Poached or hard-boiled eggs.

Meal Planning Tips

Keep your meal planning simple and better for you with these tips:

  • Use sodium-free flavorings: There are plenty of ways to flavor a dish without adding salt. Experiment with dried and fresh herbs like rosemary, thyme and basil. Visit the international section of the grocery store and pick up some new seasoning blends. You can also add flavor through aromatics like onions and garlic or with a dash of lemon or lime juice.
  • Mind expiration dates: Always double-check the expiration date before purchasing and consuming an item, and write the date on leftovers before storing them in the fridge. Throw out anything left after three or four days, as this is when bacteria starts to grow.
  • Practice good food hygiene: Wash and sanitize all cooking surfaces before and after you prepare a meal, especially if it involves raw meat. Keep disinfectant wipes in an easy-to-access place for quicker cleanup. Don’t forget to wash produce before cooking with it, even if the package says it’s already been rinsed. Groceries encounter many different hands, surfaces and environments in transit.
  • Choose healthy oils: When your dish calls for fat, choose a healthier oil like canola or olive over butter. Better yet, see if there’s a way to prepare a meal without the extra fat using a grill or air fryer. 
  • Make it easy: Make it as easy as possible to get your daily fruits, vegetables and macronutrients by pre-preparing ingredients. For example, you could sauté a blend of onions and peppers at the beginning of the week and toss it into scrambled eggs or rice bowls for an extra boost. Aim to include foods from all food groups. Look for ways to simplify preparation, like using pre-sliced fruits and vegetables or instant rice.

Get Additional Support With Village Caregiving

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:

  • Grocery shopping assistance: Our family caregivers can help through each step of grocery shopping, from creating a list to going to the store for you. We can also accompany you to the store to provide extra assistance.
  • Cooking and eating assistance: Our cooking and eating assistance program lets our family caregivers provide one-on-one support. We’re happy to help you cook or fully prepare the meal for you while prioritizing any dietary restrictions, preferences and nutritious ingredients.
  • Transportation services: Maybe all you need is someone to drop you off at a local restaurant to meet friends and family — we can help with that, too! Our family caregivers will see that you’re safely escorted anywhere you need to go, including appointments.

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.