Eating well and maintaining a healthy lifestyle are essential to support healthy aging. However, what used to work for us to maintain a healthy lifestyle might change as we age.
Eating a balanced, nutrient-dense diet is necessary for optimal health across the lifespan. Still, as we age, our nutritional needs tend to change. Fortunately, simple adjustments to one’s current meal plan can go a long way in supporting the nutritional needs of aging adults.
Senior Nutrition Tips to Age Well
Here are some tips suggested by the National Institute on Aging and the National Council on Aging to help you age well.
Enjoy a Variety of Foods
To ensure you’re getting what you need from each food group, enjoy a variety of foods, from healthy protein and vegetables to low-sugar fruits and healthy grains. Healthy foods low in saturated fats, added sugar, and sodium help reduce the risk of diseases like heart disease and diabetes.
Supplement Appropriately
It’s common for individuals to be vitamin deficient in vitamins such as D3, B12, and Zinc. When possible, eat foods fortified with these vitamins, essential for optimal well-being and functioning to support energy, brain function, and more. Select a high-quality B-Complex, D3, and Zinc supplement to ensure you get what you need to age as healthily as possible.
Use a Sodium Replacement
Many aging adults are asked to reduce their sodium intake. To do so, consider using a tasty sodium replacement. Seasoning with citrus juices, herbs, and salt substitutes are all viable options.
Remain Hydrated
Regardless of age, dehydration can lead to muscle cramps, fatigue, electrolyte imbalances, and more. Adults over 60 are at greater risk of dehydration. Be sure you drink at least eight cups, or 64 ounces, of water daily to maintain as much vitality as possible as you age. Other healthy options to help you stay hydrated include unsweetened fruit juice, low sodium and unsweetened vegetable juice, and fortified milk alternatives, like almond milk.
Add Some Fruity Color to Your Dish
Fruits, especially darker red and blue varieties, are high in vitamins and antioxidants that support healthy aging. Add a bit of sliced fruit to at least a couple of your daily meals. You can also opt to buy already-cut fruit for added convenience.
Read Nutrition Labels
To be a healthy consumer, it’s necessary to read the nutrition labels of the food you buy. Too much or too little of a particular ingredient or nutrient could increase or decrease your risk of chronic diseases and health conditions, like high blood pressure, obesity, and heart disease. If you know you are to avoid a particular ingredient, you can choose to leave products with those ingredients at the store by reading the labels before you purchase them.
Maintain a Healthy Plate and Serving Size for Your Calorie Goals
The standard calorie intake for men is about 2,000 to 2,600 calories per day, and for women is about 1,600 to 2,200 calories per day. Calorie intake varies per individual based on sex, age, weight, height, and physical activity level. Reviewing the USDA’s MyPlate Plan, you can understand what you should or shouldn’t eat based on your calorie allowance.
Consider SNAP (Supplemental Nutrition Assistance Program)
Some older adults meet the eligibility requirements for SNAP, making healthier foods more accessible to them. Considering looking into SNAP to see if it can help you meet your diet and nutritional goals.
Get Your Steps In
Though it’s not exactly nutritional advice, exercising and a healthy meal plan go hand in hand. Exercising keeps your body healthy and fit, so you generally burn more calories. Exercising regularly also means you might be able to eat that dessert without worrying about how it will impact your waistline, allowing you to enjoy yourself more. Exercise also supports emotional and overall well-being as you age. Walking and the elliptical machine are options for cardio workouts that are less stressful on the body.
Maintaining a well-balanced diet that includes appropriate nutrition and avoids unhealthy aspects, like added sugars and high sodium, can help you remain healthy and feel great well into adulthood. Allow the tips above to guide you on your health-conscious aging journey.