With age, healthy eating and nutrition tips change. Why so? Because as you age, your metabolism slows down – meaning that you need fewer calories than before. On the other hand, your body would need more of certain nutrients. Consequently, selecting foods that provide you with higher nutritional value becomes more important – because, whereas you would be eating less, your need for certain nutrients would have increased.
As I have said in my earlier posts, the two key factors to staying active and independent are providing your body with the right nutrients and maintaining a healthy weight.
Read on here for my top 10 Healthy Eating & Nutrition tips to provide your body with the proper nutrients and improve your health as you age.
Top 10 Healthy Eating Tips For Senior Citizens
# 1
Drink More Water
Water is essential for your health and critical for your brain’s proper functioning.
I have seen many seniors not drink enough water just because they don’t want to get up in the middle of the night and go to the bathroom. So here is a solution for such people – They can drink more water in the first half of the day to ensure a good sleep at night.
Another problem is that – as we age, we tend to lose some of our sense of thirst.
Aim for drinking about 6 to 8 glasses of water per day.
Fat-free or low-fat milk or 100% natural juice are also good options for staying hydrated.
Note: Avoid caffeinated drinks. Also, avoid beverages containing lots of added sugars or salt.
# 2
Look For Important Nutrients
Another thing I have observed is that with age, we develop likings for certain foods. Therefore, by eating only a few types of foods, we will likely miss many essential nutrients.
You need to eat a variety of foods to get all the essential nutrients you need. So make sure your plate with food looks like a rainbow with bright, different-colored foods! A wholesome meal should include the following:
(i) Lean protein (lean meats, seafood, eggs, beans, etc.)
(ii) Fruits & vegetables (think green, red, orange, and purple)
(iii) Whole grains (whole wheat bread, brown rice)
(iv) Low-fat or fat-free dairy products (milk and its alternatives)
Make a point to go for foods high in fiber and low in salt (sodium), added sugar, trans fat & saturated fat (like solid fats—butter, lard, margarine, and shortening). Also, look for Vitamin D, an essential nutrient as we age.
# 3
Bowel Movements
This is a big problem as we age. To improve bowel movement, focus on foods having enough fiber, such as whole grain bread, beans, dark-colored vegetables (like green beans), unsalted nuts & seeds. Also, your body will tell you if you are eating the right things. You should have a bowel movement once daily, and it should be brown and floating—not black and sinking.
# 4
Eat Protein In the Morning
Begin your day with some protein in your breakfast, such as 1-2 eggs or a protein shake instead of toast or cereal.
Helpful Related Post: How Older Adults Can Meet Their Protein Needs
# 5
Eat More Vegetables
Most people tend to choose fruit over vegetables because they relish the sweetness. But, vegetables score over fruits from the nutrition & health point of view.
# 6
Supplement Vitamin D & Calcium for Stronger Bones As You Age
If you live in a cold climate or where sunlight is scarce, you will likely become Vitamin D deficient. So, you would need to take 2-3 servings of low-fat or fat-free dairy fortified with vitamin D or take vitamin D supplements.
Also, fat-free or low-fat milk; or nondairy soy will help fulfill your calcium needs.
# 7
Limit Cheese Intake
Many people love to eat cheese because of its salty and creamy taste. But too much cheese intake is NOT part of a healthy diet.
# 8
Now About Carbs
There have been conflicting opinions about eating carbohydrates in the fitness world. In my opinion, for most people, healthy carbs like sweet potato, whole grains & seedy bread are good. The mantra is to eat healthy carbohydrates before or after a workout and not at night to ensure you are fueling your body at the right time.
Helpful Related Post: Here You Can Find What Are Good Carbs To Eat
# 9
Eat Real Food
We often get carried away by the nutritional claims displayed on the boxes of convenience foods. But our best bet is always to opt for foods as close to how they came off the tree or out of the ground as possible.
# 10
Bonus Tip
Go for baked, broiled, stewed, or boiled options, and avoid fried foods.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He
passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”