Eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains, low-fat or fat-free dairy, includes lean meat, poultry, fish, beans, eggs and nuts, and is low in saturated fats, trans fats, salt (sodium) and added sugars.
Whether old or young, your body still requires you to give it the nutrients it needs to function properly. Without the nutrients you’re increasing the risks of developing diseases and other health issues.
Nutrition advice tips for seniors:
- Eating well doesn’t mean you have to give up the things you enjoy, you just have to learn when to say no, be a little more disciplined and understand how to have a balanced diet.
- Managing calorie intake better will help you shift those few extra pounds and help reduce the risks in diseases.
- Protein should be a priority. Beans, pulses, fish, eggs, lean meat and other all contain protein, minerals and vitamins which help maintain and repair your body after an injury or surgery. They will also help you maintain muscle and strength.
- You don’t need to eat meat every day – try eggs, beans, lentils or meat substitutes such as Quorn or tofu instead.
- Oily fish are rich in vitamin D and a type of fat that helps to reduce your risk of heart disease. Try to eat fish twice a week, with one portion being oily fish such as salmon or sardines.
- Diets that are high in fat, sugar and salt have been linked to common health conditions such as heart disease, some types of cancer, high blood pressure, stroke, obesity and tooth decay.
- Many processed foods, ready meals and savoury snacks can be quite high in fat, sugar and salt. These foods should be eaten in moderation as part of a balanced diet and in many cases it may be best to consider them as treats.
- Eating too much salt can increase your risk of high blood pressure and stroke. Look for lower-salt versions of foods where you can.
- Foods that are high in saturated fat such as cakes, sausages and cheese increase cholesterol levels in the blood and raise your risk of heart disease and stroke. Try to see these as a treat rather than an everyday snack.
- Often forgotten about, fluids are just as important as the other food groups. Water is vital for our bodies to work properly so it’s important to drink plenty. Not drinking enough can cause constipation, dehydration, and increase your risk of a fall.
- If you’re finding it difficult to eat enough, you might find yourself feeling tired, depressed and low on energy. This is because you’re lacking essential vitamins and minerals. It can also lead to unwanted weight loss.
My Final Thoughts:
Nutrition doesn’t have to be complicated. It doesn’t really change much from when you were younger. Your body still requires vitamins and minerals from fruit and veg and protein to help preserve muscle and strength so you must include more of these foods into your diet.
You must learn to manage your calorie intake better as this will determine whether you lose or gain fat. Stay clear of highly processed sugary and fatty foods. Cook more healthy fresh meal with whole ingredients and fill yourself up with vegetables. Ultimately you don’t have to completely cut anything out of your diet, you just have to learn to manage intake better.
I offer nutritional advice as part of my personal training for seniors. To discuss further please don’t hesitate to get in touch.