A guide to healthy eating for seniors

Healthy eating for seniors is essential for an overall healthy and happy life. Seniors need a different diet and nutritional intake than their younger counterparts.

Senior eating healthy food at home while using tabletAs you age, your diet changes with you. Many seniors opt for less fast foods or sweet foods, and instead choose grains, fruits and vegetables packed with energy. You’ll also find that your overall volume of food consumed is lower due to a reduced need for calories and a lower metabolism.

Therefore, it’s important that seniors get enough nutrition to compensate for the decline in production of natural proteins. Calcium is important to maintain bone health, while B12 helps healthy nerve function. Vitamin D also helps to prevent osteoporosis, a common ailment in older people.

Seniors need fewer calories as they tend to be less active. Generally, older males should try to consume around 2,000 calories a day while women should aim for between 1,600 and 2,000.

At about age 50,  your nutritional focus should start to shift. Try to cut out foods with high sodium levels and replace them with low-sodium alternatives. Also cut back on sugar and eat foods with higher potassium, such as dried fruits, beans, and lentils. Potatoes are also a great recommended staple as they’re packed with useful nutrients.

Another milestone where you should make changes in your diet is around age 70. You want to eat a range of foods from all five food groups. Focus on meals that have high fiber and reduced fat. Eat a variety of vegetables and whole grains. Eggs, milk, yogurt, and cheese are also important foods.

However, you need to consider your cholesterol and any other possible downside to certain foods. You also need to eat what is best for certain medical conditions.

Healthy eating for seniors

Here are some of the best foods to eat as you get older:

  • Berries
  • Dark green leafy vegetables
  • Nuts and seeds
  • Beans and legumes
  • Lean meat
  • Whole grains
  • Fatty fish
  • Potatoes

Also, remember to stay hydrated in hot weather by drinking lots of water and eating foods high in water content such as watermelon, cucumbers, and lettuce.

At Fresh Fit Foods, we know how important nutrition is for seniors but how difficult it can be to prepare healthy meals. That’s why we offer a specific senior meal plan for residents in the Naples and Fort Myers area. It’s great for seniors or for caregivers. The meals are already made, they are healthy, and they taste great. For caregivers, these meals can take some pressure off you. Call us today to get started. Call 239.595.2503.