As you grow older, your metabolism will start to slow down, and you’ll need fewer calories. This means that the foods you do eat can be more beneficial when they offer high nutritional value, given how nutritious foods can increase your energy, strengthen your immune system, and reduce your risk for illnesses and conditions such as diabetes and heart disease. If you’re age 65 or older, these nutrition tips can help you maintain good overall health and well-being throughout older adulthood.
Use MyPlate as a Guide
MyPlate by the USDA is the modern version of the food pyramid. Its purpose is to help you make healthy meal choices from five food groups: fruits, vegetables, grains, protein, and dairy. MyPlate is a good resource to use if you need ideas about ways to improve your diet. It recommends filling half of your plate with fruits and veggies, making half of your grains whole grains (such as oats or quinoa), and eating a variety of proteins. It also recommends switching from full-fat dairy to low-fat and fat-free dairy products.
Read Ingredient Labels
Whole and unprocessed foods are some of the healthiest types of foods you can eat. Fruits, veggies, nuts, seeds, and fish are examples of healthy, whole foods. These options are loaded with nutrients that can keep you in better health as you age.
When you do buy processed foods, read the ingredient labels before buying to make sure they’re low in sugar, sodium, and saturated fats and contain no harmful preservatives. The “cleaner” the food, the better it typically will be for your health. Make sure you read the ingredient labels on all processed foods labeled as “organic” or “all-natural” as well, as many of these also contain preservatives.
Drink More Water
Staying hydrated as you age is key to good digestion and effective nutrient absorption. Hydration also contributes to optimal kidney function, joint lubrication, and body temperature regulation. Try to start drinking more water throughout the day and reduce your intake of sugary beverages such as sodas and fruit juices. If you feel that water tastes too bland or boring, try flavoring it with lemon, watermelon, cucumber, or ginger, which also helps with digestion.
Experiment With Herbs and Spices
Eating high amounts of salt can contribute to the development of health issues, including high blood pressure, heart disease, and stroke, among many others. Adults should typically try to eat no more than 2,300 mg of sodium a day, but the average American consumes between 2,900 and 4,300 mg of sodium per day, notes the Rhode Island Department of Health.
Hold off on grabbing the salt shaker when preparing and eating meals, and experiment with a variety of herbs and spices that can enhance your food and make it taste even better than salt. Chili powder, paprika, rosemary, thyme, cilantro, and parsley are just a few from a long list of herbs and spices that can add lots of flavor to your meals.
Prep Meals in Advance
Take advantage of any free time you have to prepare meals or ingredients in advance. This can be helpful for those days when you feel too tired or you’re too busy to cook. For example, you can chop up fruits and veggies, make your own trail mix, and prepare homemade sauces, seasonings, and dressings. Also, consider using a slow cooker or pressure cooker to make large batches of soups, stews, or chilis that you can eat all week long or freeze for later use.
Talk to Your Doctor About Supplementation
Sometimes, it can be difficult to get all the nutrients you need from food alone. Factors such as lack of access to seafood or health food stores may stand in the way of your getting a large variety of nutritious foods. In these instances, you may benefit from taking nutritional supplements.
Ask your doctor about which nutritional supplements you should take based on your diet and health status. For example, calcium and vitamin D supplements may reduce your risk of osteoporosis, while vitamin B12 contributes to good nerve health and may reduce pain related to diabetic neuropathy. Your doctor can recommend high-quality brands of vitamins you may need to stay healthy.
Consult with your doctor if you need help developing a healthy meal plan. Your doctor can give you additional tips and tricks about nutrition or refer you to a nutritionist or dietitian who can help you make improved food choices.
Resource Links
“What Is MyPlate?” via the USDA
“Are organic foods really healthier? Two pediatricians break it down” via UC Davis Health
“Healthy Meal Planning: Tips for Older Adults” via the National Institute on Aging
“Salt (Sodium)” via the State of Rhode Island Department of Health
“Dietary Supplements for Older Adults” via the National Institute on Aging