A nutritious diet is key in maintaining your health and preventing diseases. This is especially important for older adults, who as they age, see an increased risk for certain diseases and health conditions. This life stage can also make it harder to maintain your weight, which increases your risk for diabetes, heart disease, and other chronic illnesses. Here are some tips to start being aware of what you eat and how to improve your or your loved one’s diet.
Eat a Variety of Foods
It’s been shown that the majority of Americans aren’t eating enough fruits/vegetables, as well as eating too many refined carbohydrates and added sugars. This is especially prominent in those 60 years of age and older. One way to mitigate this is to eat a variety of food types. Trying new cuisines can introduce new foods into your diet and ensure that you’re getting all the vitamins and nutrients that you need. Opting for nutrient-dense foods such as leafy greens and whole grains as opposed to refined carbs, which don’t have much nutritional value. By striving to hit all the food groups in your diet, you can see an improvement in your nutrition, as well as your overall health.
Read the Nutrition Labels
A lot of products at the grocery store claim to be “natural” and “healthy”. However, these labels are not regulated by the government and thus have no meaning in terms of the product’s nutritional value. The best way to gauge if a food is right for you is to read the nutrition label and the ingredients list on the package. This is important for those who must avoid sodium, saturated fat, and added sugars; seniors are encouraged to lower their intake of these nutrients to less than 30% of the daily value recommended. Try and purchase products with simple ingredients, low-calorie intake, and a variety of vitamins and minerals. If you’re unsure about the terminology found on nutrition labels, ask your doctor or a nutritionist.
Take Age into Consideration
As we age, our body changes drastically in the way it functions, and there are lifestyle changes we must take to adapt to this. In terms of diet, older adults have more difficulty absorbing certain nutrients due to age and medications. One important nutrient to keep in mind is vitamin B-12, which is essential for red-blood-cell production and other vital functions. It’s important for seniors to eat plenty of foods that are rich or fortified with vitamin B-12. Such foods include poultry, meat, fish, and dairy products; elderly people tend to get enough protein in their diet, so it’s important to eat plenty of protein-rich foods to maintain their levels of vitamin B-12.
Another thing to take into consideration is the number of fluids you or your loved one is intaking as you age. Older adults don’t feel thirsty as frequently as younger people, and thus it’s important to drink fluids often to avoid dehydration.
Aging can feel like a scary experience, especially when you must adapt your lifestyle as your body changes. Maintaining a healthy diet is associated with so many positive health outcomes that it’s vital that we are mindful of what we eat and how much we eat. By following these tips, you can ensure that you or your loved one gets the proper nutrition they need in order to live a long healthy life. If you have any questions or concerns about diet, talk to your physician or a nutritionist to come up with a meal plan.
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