Many countries in the Western world mark March as Nutrition Month, a time dedicated to making informed food choices and developing healthful eating habits. While nutrition plays a vital role in everyone’s life, for older adults a healthy diet can mean keeping independence, managing chronic conditions, and enhancing overall well-being.
As we age, our nutritional needs change. Although our nutrient needs are just as high – or higher – as our younger days, we generally need fewer calories because we move less. Low stomach acid, which about 20% of elderly people have, can affect the absorption of vitamin B12, calcium, iron, magnesium, and other needed nutrients. At the same time, our ability to sense hunger or thirst may decline, as well as food enjoyment. Dr. Lauren Hadney, internal medicine specialist at University Hospitals explains, “As we get older, our taste buds begin to shrink and decline in number. In addition, the mouth produces less saliva over time. A drier mouth and fewer taste buds lead to a gradual decline in our ability to taste food. Age-related nerve degeneration may also affect the sensitivity of the taste buds.”
So, one of the best approaches for age-wise nutrition is to focus on nutrient-rich, whole foods. Here are some key nutrients that support healthy aging:
- Protein helps maintain muscle mass and strength. Good sources include lean meats, fish, eggs, dairy, beans, and tofu.
- Calcium and vitamin D are found in dairy products, fortified plant-based milk, leafy greens, and fish (like salmon). They are essential for bone health.
- Fiber supports digestive health and heart function. Whole grains, fruits, vegetables, and legumes are great sources.
- Omega-3 fatty acids reduce inflammation and support brain health and can be found in fatty fish (salmon, tuna), flaxseeds, and walnuts.
- Vitamin B12 helps nerve function and red blood cell production; fish, meat, poultry, eggs, and fortified cereals provide high levels.
- Potassium supports heart health and helps regulate blood pressure. Eat bananas, potatoes, spinach, and beans to get it.
And don’t forget to drink water. Although it’s not a nutrient, hydration is critical. Remember: older adults may not feel as thirsty, so proactively drinking enough fluids is essential.
Healthy eating doesn’t have to be boring! Here are a few simple and delicious ideas:
- For breakfast, try Greek yogurt with berries and a sprinkle of granola or a veggie omelet with whole-grain toast.
- Terrific lunchtime options include a spinach and grilled chicken salad with nuts and a citrus vinaigrette or a hearty lentil soup with whole-grain crackers.
- At dinner, baked salmon with roasted sweet potatoes and steamed broccoli or a quinoa and black bean stir-fry with colorful vegetables can be tasty meals.
- Snacking on hummus with sliced bell peppers, cottage cheese with pineapple, or a handful of almonds and dark chocolate (a favorite!) can boost both energy and nutrient levels.
Caregivers, like those employed by Home Care Assistance, can play a crucial role in ensuring older adults receive proper nutrition; they can:
- Plan balanced meals, creating weekly meal plans that include a variety of nutritious foods.
- Accommodate dietary restrictions, ensuring meals meet specific health needs such as low-sodium, diabetic-friendly, or heart-healthy diets.
- Cook in batches, preparing meals in advance to make healthy eating more convenient.
- Make mealtimes enjoyable, keeping company and promoting social eating, which can enhance appetite and mood.
- Encouraging hydration by reminding seniors to drink enough water throughout the day.
Good nutrition is the foundation of good health. By focusing on essential nutrients, preparing enjoyable meals, and using caregiver support, we can age with vitality and enjoy all our years.
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Sources: Better Health; Healthline; OASH;