Senior nutrition tips -
You may need to take medications to manage chronic health conditions. Some medications can affect your appetite. Some can also interact with certain foods and nutritional supplements. You also need to maintain a steady level of vitamin K in your diet.
You can get vitamin K from eating plenty of spinach, kale, or other leafy greens. Seniors have their own set of oral health concerns. Some of these can interfere with your ability to eat. Infections in your mouth can also cause problems. Your immune system weakens with age.
This raises your risk of food-borne illness, or food poisoning. Proper food safety techniques are important at every age. However, you may need to take extra precautions as your immune system weakens. For example, your doctor may recommend avoiding foods with raw eggs, such as homemade mayonnaise or Caesar salad dressing.
Losing a spouse or other family members can impact your daily habits, including your eating patterns. You may feel depressed, which can lead to lower appetite. If your family member did most of the cooking, you might not know how to prepare food for yourself.
Some people simply choose not to eat, rather than cook a meal for themselves. For example, Meals on Wheels is available across the United States, Canada, Australia, and other countries. Nutritional needs vary from one person to another.
However, some strategies can help everyone maintain a healthy diet. As you age, your caloric needs will probably decrease, while your nutrient needs stay the same or increase. Eating nutrient-rich foods will help you get the vitamins, minerals, protein, carbohydrates, and fats you need.
Limit foods that are high in calories, but low in nutrients. For example, save deep-fried foods, desserts, and sweetened beverages for the occasional treat. Your doctor may recommend avoiding junk food altogether. Fiber is essential for a healthy digestive system.
To avoid constipation and other problems, include fiber-rich foods at every meal. Soluble fiber is especially important for maintaining healthy cholesterol levels. Good sources of fiber include:. If you struggle to eat enough fiber, your doctor may recommend a fiber supplement, such as psyllium husk Metamucil.
If you find yourself relying on convenience foods, choose the healthiest options. For example, these foods can be easy to prepare and nutritious:. Always check the labels on prepackaged foods.
Choose options that contain less added sugar, saturated fat, and salt — and more fiber, vitamins, and minerals. You may find it hard to get some nutrients in your diet, especially if you have to avoid some foods.
Ask your doctor if you should take a vitamin or mineral supplement, such as calcium, vitamin D, magnesium, or vitamin B These specific vitamins are often poorly absorbed or not consumed enough by older Americans. Some supplements can interfere with certain medications. Ask your doctor or pharmacist about potential side effects before starting a new supplement or medication.
Aim for eight 8-ounce glasses of water daily. Use these tips to plan healthy and delicious meals:. This sample shopping list PDF, KB includes a variety of healthy foods you may want to have in your kitchen.
Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe.
USDA MyPlate www. USDA Center for Nutrition Policy and Promotion www. USDA Food and Nutrition Information Center National Agricultural Library fnic ars. gov www. USDA Food and Nutrition Service Supplemental Nutrition Assistance Program SNAP SNAP State Directory of Resources www.
Department of Agriculture www. This content is provided by the NIH National Institute on Aging NIA. NIA scientists and other experts review this content to ensure it is accurate and up to date.
Whole foods offer the most nutritional benefits and can often be found around the perimeter of the grocery store, such as produce, meat, and dairy. There are many resources available to help older adults get the nutrition they need to be healthy.
If you are 60 or older, you could qualify for the senior Supplemental Nutrition Assistance Program , or SNAP. Sometimes, we add salt to our food for flavor. But, salt can cause health issues and is not usually recommended as part of healthy eating.
Instead, try seasoning your food with herbs and spices. Dried herbs and spices are often affordable choices that will not hinder your diet. Some herbs to try include cayenne pepper, basil, sage, and rosemary. Planning your meals ahead of time can help you eat healthy and save money at the store.
If you know what you are going to eat throughout the week, you can avoid unhealthy choices out of convenience. You will also avoid buying too much food that will spoil before you can eat it.
Consider preparing your weekly meals and freezing them until you are ready to for them. Refined sugars have a lot of empty calories that offer no nutritional value. Slowly reduce the number of sugary foods you eat and replace them with whole foods that are naturally sweet, such as fruits and sweet peppers.
Consult with your doctor before making changes to your diet. Physical activity paired with nutritious eating is a winning combination for a healthy lifestyle. Set a goal to be physically active for at least 30 minutes a day. You can split this up into smaller, minute increments throughout the day.
If you are not currently active, start slow and work your way up to more activity. You might want to try simple exercises that improve balance or go on a walk around the block in your neighborhood.
A health professional can help you come up with a physical exercise plan that works best for you. If you have a hard time preparing meals, you might want to try a home-delivered meal service.
Eating a well-balanced diet tipa an important part Senoor staying healthy as Fips age. Herbal remedies for acne can help Nutritional strategies for athletes maintain a healthy weight, stay energized, and tkps the nutrients you need. It also lowers your risk of developing chronic health conditions, such as heart disease and diabetes. According to the National Resource Center on Nutrition, Physical Activity, and Aging, 1 in 4 older Americans has poor nutrition. Malnutrition puts you at risk of becoming overweight or underweight. It can weaken your muscles and bones. It also leaves you vulnerable to disease. Good nutrition is important tjps Senior nutrition tips tis. But it is Natural ginseng remedies important for older adults. Eating a healthy diet helps keep your body strong. And it can help lower your risk for disease. As you get older, your nutrition needs change.
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