healthy nutritional foods for seniors

Nutrition for Seniors: Tips for a Healthy Body and Mind

When it comes to nutrition for seniors, eating healthy is worth the effort. Nutritionally dense foods have been shown to help keep older adults looking and feeling younger as they age. Maranatha Village has some nutrition tips to keep you looking and feeling healthy so that you can better retain a high quality of life. 

Drink More Liquids 

Drinking eight cups a day is what doctors normally recommend. But we often come up short, far shorter than what is recommended. Drinking water and fruit juice throughout the day is great for maintaining nutrition for seniors, curbing hunger, and preventing excessive snacking.

Don’t Cut Fat — Eat Healthy Fat

Eating foods with healthy fats like Omega-3 and Omega-6, are part of a well-balanced and nutritious diet for the elderly. Really, you should actively avoid 2 fats: saturated and trans fat. Healthy fats can be found in:

  • Avocados 
  • Olive oil 
  • Fatty fish
  • Flax seeds

Eat Fiber-Rich Foods

Aging often comes with irregularity and slower digestion. Eating foods rich in fiber helps to lower cholesterol, improve heart health and keep you regular. Senior women should have 31 grams per day; senior men should aim to eat 51 grams. 

Get More Calcium

Calcium builds stronger bones, which weaken and become prone to osteoporosis with age. There are plenty of foods to choose from that contain calcium: 

  • Milk
  • Yogurt
  • Cheese
  • Broccoli 
  • Almonds
  • Kale

Nutrition for Seniors: Age-Related Changes that Can Affect Diet

Life changes like moving into assisted living, living alone or encountering new stress can lead to bodily changes that impact your diet, requiring nutritional adjustments.

  • Slower metabolism comes with age and can make it harder to process fats.
  • Medications or illnesses interfere with a well-rounded nutritious diet.
  • Weakened senses can involve losing taste-bud sensitivity for salts, thus over-salting foods.
  • Slow digestion makes it harder to digest vitamins and minerals like B1, B12, B2 and folates.

Make Your Food Budget Go Further

Look at the food labels when you go shopping and check the cost when you’re at the store. Find out what’s on your food label and see whether or not they contain the right vitamins and minerals to support a nutritious diet. You can also seek to learn more about what foods and activities promote a healthy heart.

Add Nutritional Variety 

When cooking your own meals, or ordering a meal, make sure you get a variety of textures and colors. Some of the best options for eating a varied nutritional diet include: 

  • Fruits and vegetables 
  • Whole grains and whole wheat 
  • Nuts, beans, legumes and seeds
  • Lean meat, chicken, eggs and seafood
  • Non-fat or low-fat almond, soy or regular milk

Incorporate Supplemental Vitamins 

Nobody can get all of their vitamins and minerals from their food alone. That’s where supplements come in. Take some vegetable or fruit supplements to help balance your nutritional needs.

Find a Well-Rounded Lifestyle at Maranatha Village

Maranatha Village is a top-rated senior and assisted-living community in Springfield, MO., that also offers premier rehabilitation services. We have versatile housing options, including houses, apartments, and duplexes. For more information about Maranatha Village, contact us today


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