Eating Well in the Golden Years: Senior Nutrition Tips

March is National Nutrition Month, the perfect time for seniors to focus on eating a healthy diet. Although it’s important for every age group to eat healthy, consuming the right nutrition becomes extremely important in older age. As we age, our bodies change in a variety of ways, including how we process foods. Without proper nutrition, older adults are at risk for nutrient deficiencies. Below are four tips to help seniors eat well in their golden years.

Prioritize Nutrient-Rich Foods

One way our bodies change as we age is that it requires fewer calories, especially for older adults who are less active. It’s important that seniors prioritize nutrient-rich foods, such as fruits, vegetables, whole grains, lean protein, and dairy. Foods rich in nutrients provide seniors with a variety of vitamins, minerals, and antioxidants that support senior health. The Aging and Disability Resource Center of Dodge County lists senior dining centers and home-delivered meal programs available to seniors in need.

Include Adequate Protein

Another way in which our bodies change as we age is that our muscle mass decreases with age. It’s recommended that older adults pursue strength-training exercises at least twice a week to regain and maintain muscle mass. Simultaneously, older adults need to include adequate protein in their diets to help support muscle mass, bone health, and strength. Research suggests that older adults should aim for 1.0 kg per kg of body weight each day, or 30 grams of protein per meal. Excellent sources of protein include chicken, turkey, salmon, eggs, Greek yogurt, and beans. Be sure to consume a serving of protein after exercising at places like The Watermark or the YMCA of Dodge County to help with muscle repair and growth.

Practice Portion Control

Yet another way our bodies change with age is that our metabolism slows down. The third tip to help seniors eat well is to practice portion control. One strategy to help with portion control is to choose smaller plates and bowls when plating foods at mealtimes. Start by filling your plate with protein and nutrient-rich foods, such as vegetables. Carbohydrates should take up a smaller portion of your plate. It’s also best to pre-portion snacks by dishing your snack onto a plate or bowl. This prevents seniors from eating the entire bag mindlessly. Dodge County provides nutritional, portioned lunches for older adults at the Watermark, Monday to Friday.

Add Variety to Meals

The last nutrition tip for seniors is to add variety to their meals. It’s easy for seniors to fall into a rut when it comes to meals. Yet, eating the same foods over and over doesn’t ensure that seniors get a wide variety of nutrients. Try adding more variety to your meals by choosing seasonal fruits and vegetables over your usual go-to favorites. Experiment with different proteins and use condiments or dressing to make salads and sandwiches more appealing. Another idea is to borrow cookbooks from the Beaver Dam Community Library to learn new recipes and get inspiration.

Visiting Angels Beaver Dam wants all seniors to eat well in their golden years. Our comprehensive approach to senior home care allows us to accommodate a variety of care needs. We can assist with meal planning and preparation, ensuring you have well-balanced and appropriately portioned meals to eat. Our caregivers can provide transportation to the grocery stores and help provide inspiration for healthy meals. Beyond nutrition, our caregivers can assist with other non-medical care needs, such as personal care, companionship, light housekeeping, and more. To learn more please contact us today by calling 920-821-1111.