Healthy Nutritional Tips For Older Adults

Posted: December 7, 2022

When you think of eating healthy, what do you think of? Probably something along the lines of giving up the foods that you enjoy and swapping them out for a salad or a piece of broccoli. You’re between a rock and a hard place with this predicament. We understand that a healthy diet is essential for living longer, aging well, and living happy and healthy lives. However, sacrificing the foods that you have come to enjoy in your life doesn’t have to be the answer.  These nutritional tips can help you on your journey.

The amazing thing is that healthy living does not have to involve a “quitting cold turkey” mentality. Instead, think about making small changes to create a well-balanced diet consisting of the necessary vitamins and minerals found in healthier foods. You may notice that you are less hungry or feel full faster. That’s common as we age so it makes it even more important to eat the right things to ensure you are getting enough nutritional value.

Giving your body the right nutrients by eating healthy can help you continue to do all the things you love, and remain as independent as possible. It may also save you time and money at the doctors’ office, especially if you are managing health concerns such as diabetes, high blood pressure or heart disease.

There is a lot of information about what to eat – and not eat – these days. We’ve all heard about the fad diets like the Whole 30, Paleo and Keto. But you don’t have to follow these fads or be a nutritionist to eat a well-balanced diet.Here are some vitamins and minerals found in your foods that will help put you on the path to healthy living:

• Vitamin B12 – Chicken, Meats
• Water – Prevents Dehydration
• Fiber – Wholegrain breads, cereals
• Omega3 – Tuna, Salmon
• Calcium – Milk, Yogurt, cheeses
• Iron – Dark leafy greens
• Vitamin D – Egg yolks, sunlight
• Vitamin C – Strawberries, broccoli, cantaloupe
• Potassium – Bananas, potatoes, peas
• Magnesium – Breakfast cereals

Now you can create meals from nutritious foods and foods you love. Just look for the right portions for you. It could be as simple as switching one beverage from a soda to a glass of water or adding a whole grain bread instead of white bread. Whatever your choices are, know that balance and moderation are the keys.

Here’s a few tips to make sure you are getting the right foods from my plate, the U.S. Department of Agriculture nutrition guide.

1. Eat enough protein throughout the day
2. Eat a variety of foods
3. Focus on nutrients you need using the list above
4. Drink water often. With age, you may lose some of your sense of thirst so don’t wait until you feel thirsty

Fortunately there are many ways to fill your cupboards with the foods that will keep you healthy and happy if heading to the grocery store is challenging.

• Order groceries online – most grocery stores offer this option and you can have them delivered to your home or pick up at your favorite store
• Consider a meal delivery service – meals that require no prep can be delivered for as low as $5 per meal through services such as Freshly, Blue Apron, Home Chef and more
• Make your budget go further with programs like Meals on Wheels, local food banks and/or the Supplemental Nutrition Assistance Program (SNAP).

More help is available if needed as well. You can consider home health care such as Rhythms Home Care if you find shopping, preparing and ordering food is overwhelming. Rhythms team members can provide transportation, help with grocery shopping, and even with meal planning and preparation. They can also assist with a wide variety of care – both non-medical and medical – including picking up prescriptions and providing transportation to appointments. Rhythms Home Care has more than 25 years of experience supporting individuals both non-medical and medical and providing services to those living at home, active adult community, or in senior living communities. Please call us at 303-647-4089 for additional information.