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Tips for Eating Well as You Age

By Anonymous

March is recognized by many as National Nutrition Month, which gives me the perfect platform to discuss the importance of a healthy diet, especially when it comes to seniors. I went to school for Sport Management and during my studies I took many classes that revolved around nutrition and it taught me how important it is to a healthy and happy life. This got me thinking about the importance of nutrition for the elder population, as it can have a drastic impact on one’s overall health and quality of life.

There are numerous benefits of healthy eating for seniors and they include: increased mental acuteness, improved immune system, higher energy levels, faster recuperation times, and better management of chronic health problems.  Not only does eating healthy have positive physical effects, but it can also be the key to staying emotionally balanced.

Good nutrients help keep muscles, bones and organs strong through the end, while vitamin rich food helps boost immunity and fight illnesses. Key  nutrients are also vital to help the brain do what it is meant to do. Eating brightly colored fruit, leafy veggies and fish, as well as omega-3 fatty acids can help improve focus and reduce the risk of Alzheimer’s disease, while, antioxidant-rich green tea can help enhance memory and alertness.

Choosing Healthy Foods:                                      
§  Focus on whole fruits rather than juices for more vitamins. 1.5 – 2 servings per day and choose color-rich fruit like berries or melons.
§  Antioxidant-rich dark, leafy green like kale, spinach or broccoli as well orange or yellow veggies like carrots or squash. 2 – 2.5 cups per day.
§  Older adults need roughly 1200 mg of calcium a day. Good choices are milk, yogurt, tofu, almonds and kale.
§  Choose whole grains, look for pasta, breads and cereals that list “whole” in the ingredients. 6-7 ounces of grains each day.

Tips for Wholesome Eating:
§  Reduce Sodium to help prevent high blood pressure.  Season meals with garlic, herbs and spices rather than salt.
§  Enjoy good fats! The fat from avocados, salmon, walnuts and olive oil, can protect your body against heart disease by controlling bad cholesterol levels.
§  Cook smart! The best way to prepare veggies is to steam or sauté them in olive oil. This method preserves nutrients, while boiling drains the nutrients.

How to Create a Well-Balanced Diet:
§  Avoid skipping meals!
§  Breakfast – Eat high fiber breads and cereals, colorful fruits and protein to fill you with energy for the day.
§  Lunch – It is important to eat whole-grain breads, lean protein and fiber, as this will help keep your body fueled.
§  Dinner – Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried.  Other great options are roasted veggie salads, grilled salmon and whole-wheat pasta with asparagus.
§  Snacks – It is critical to choose high-fiber snacks, such as almonds and raisins instead of chips and fruit instead of sweets.

Lastly…. Say no to eating alone! Eating with others can be as important as adding vitamins to your diet. When you enjoy meal times, you are more likely to eat better. Living alone can make it difficult to eat with company, but there are some great options such as making a date with family member or friend, going to an adult day care center or joining a senior meal program.


Segal, Jeanne, and Gina Kemp. "Eating Well as You Age." : Nutrition and Diet Tips for Healthy Eating as You Age. N.p., Feb. 2015. Web. 23 Mar. 2015. <http://www.helpguide.org/articles/healthy-eating/eating-well-as-you-age.htm>.

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