Healthy eating can help your body and mind and improve quality of life as you age. Your overall health is impacted by genetics, environment, and behaviors. Some factors you can’t control, but others you can, such as healthy eating! But, the definition of healthy eating changes slightly as you age.
As you get older, your metabolism slows down, so you need fewer calories. Other structural and physiological changes happen, too, which require you to get more of certain nutrients than when you were younger. You are also more prone to dehydration as you get older.
These 5 steps can help you get the nutrition your body needs.
- Eat a wide variety of foods from all five food groups.
Choose foods with little to no added sugars, sodium and saturated fat. Get enough protein to maintain your muscle mass, which declines with age. Us MyPlate as a tool to help you determine what foods and how much to eat each day. - Choose nutrient dense foods. These are foods that are rich in vitamins, minerals, fiber, protein, and unsaturated healthy fats, but at the same time that are low in excess calories, sodium, sugar, and saturated fat. Because your metabolism slows as you age, you need to get your daily nutrients from fewer calories to avoid unintentional weight gain. While all essential nutrients are needed, focus especially on getting enough of these nutrients:
- Select healthy fats.
Foods such as nuts, seeds, avocado, olive oil, canola oil, fish, and seafood provide poly- and mono-unsaturated fats, which are heart healthy and can decrease your risk for heart disease. Consume less saturated fat which can increase your risk for heart disease.
Stay hydrated. Be sure you are drinking plenty of water or other beverages as well as getting plenty of fluids from foods, such as soups, yogurts, smoothies, fruits, and veggies. Total, women should aim for at least eight cups of fluid a day and men 13 cups.
- Seek out food assistance and distribution programs. The final tip for nutrition and eating tips for older adults is to ask for help if you need it. If you struggle to afford nutritious food, you may qualify for assistance such as the programs below. Review to see if you qualify and for information on how to apply.
- Supplemental Nutrition Assistance Program (SNAP)
- The Commodity Supplemental Food Program (CSFP)
- The Emergency Food Assistance Program (TEFAP).
- Meals on Wheels
Enjoy food and eating with friends, family, and neighbors and aim to live your best life as you age.
Great article! These are 5 simple tips that we can all use practice at, regardless of age.