Health & Wellness > Diet & Nutrition

Eating healthy is important at any age, but it becomes especially crucial as we get older. Proper nutrition can help seniors maintain their health, manage chronic conditions, and prevent illnesses. But with so much conflicting information out there, it can be hard to know what to eat and what to avoid. In this article, we’ll share some tips on healthy eating for retirees and seniors that are easy to follow and will make a big difference in your health and well-being.

Focus on nutrient-dense foods
As we age, our calorie needs decrease, but our nutrient needs remain the same or even increase. This means it's important to choose nutrient-dense foods that pack a lot of vitamins, minerals, and other important nutrients into each calorie. Examples of nutrient-dense foods include:

• Fruits and vegetables: These should make up a large part of your diet. Aim for at least 5 servings of fruits and vegetables per day, and choose a variety of colors to get a wide range of nutrients.
• Whole grains: Choose whole grains such as brown rice, quinoa, and whole wheat bread instead of refined grains like white bread.
• Lean protein: Choose lean protein sources such as fish, skinless chicken or turkey, beans, lentils, and tofu.
• Healthy fats: Choose healthy fats like olive oil, nuts, and avocados.

Foods to Avoid:

• Processed and Sugary Foods
  

  Processed foods tend to be high in carbohydrates, salt, sugars, sodium, and unhealthy fats. They provide little nutrients and can lead to an increased risk of chronic diseases such as diabetes, obesity, and heart disease due to their high calorie content. Keep in mind, diabetes can put one at very high risk of developing chronic kidney disease which can lead to kidney failure, so it is very important to pay attention to the ingredients in your food.

  Examples of processed foods to avoid include frozen meals, packaged snacks like cookies, crackers, chips, etc.

• High Carb Foods: White Breads, cakes, pastries, pizza, rice, potatoes, noodles and corn. Instead, opt for whole grain products.
• Sugary drinks:
  This includes soda, juice, and sports drinks, which are often high in sugar and calories.

Its a very good idea to read food labels before you buy to ensure you are not consuming excessive carbs, sodium, sugar or high fructose corn syrup. If you see "Keto friendly" product descriptions, they typically are a good choice as they are very low in carbs and usually have no sugar added. Make it a habit to choose sugar-free products whenever possible.

Limit Red Meat
While red meat can be part of a healthy diet, it's important to limit your intake due to its high saturated fat content to help reduce clogged arteries which can lead to a heart attack. Opt for leaner cuts of meats such as lank steak, eye of round roast, sirloin tip roast, and top round roast. Be sure to trim off excess fat before cooking.

Eat More Fish
The American Heart Association recommends consuming at least two servings of fish per week, with fatty fish like salmon being a particularly good choice. and fish such as cod and haddock, which are good sources of omega-3 fatty acids, which are essential for heart health. Omega-3s can help to lower blood pressure, reduce inflammation, and lower your risk of heart disease. salmon.

Choose Healthy Oils
For high-heat cooking, avoid oils like vegetable or canola oil, which can break down and form unhealthy compounds. Instead, opt for avocado or grapeseed oil with high smoke points. For lower-heat cooking and drizzling, extra virgin olive oil is a great choice, as it boasts heart-healthy monounsaturated fats and delicious flavor. Olive oil is also great choice for salad dressings. Avocado oil has a neutral flavor that won't overpower the other ingredients in your dressing. Remember, moderation is key with any oil, even the healthy ones!

Stay Hydrated
Dehydration can be a common problem among seniors, and can lead to issues such as constipation, confusion, and kidney problems. Make sure to drink plenty of fluids throughout the day, and aim for at least 8 cups of water per day unless your doctor advises otherwise based on your medical condition.

Consider Vitamin and Mineral Supplements
While it's best to get your nutrients from whole foods, some seniors may have trouble getting enough of certain vitamins and minerals through diet alone. To learn which supplements are ideal for youf health, visit our Vitamin and Mineral Supplements page. Of course, always talk to your doctor or a registered dietitian about whether you should consider taking supplements to avoid any conflicts with your medication.

Practice Mindful Eating
Eating mindfully means paying attention to your food and the experience of eating. This can help you eat more slowly, savor your food, and tune in to your body's hunger and fullness signals. To practice mindful eating, try:

• Eating without distractions, such as the TV or phone.
• Chewing your food slowly and thoroughly.
• Noticing the flavors, textures, and smells of your food.
• Paying attention to your hunger and fullness cues.

By following a diet, you can better maintain your health, manage chronic conditions, and help prevent illnesses. By focusing on nutrient-dense foods, limiting processed, high carbohydrate and sugary foods, and staying hydrated, you can set yourself up for a long and healthy life. If you have any questions or concerns about your diet, talk to your doctor or a registered dietitian.

Useful Products

Here's a few useful products that may help you prepare healthy meals and stay healthy:

Food Scale: A food scale is an essential tool for portion control and accurately tracking calorie intake. There are many affordable options available, such as the Greater Goods Food Scale, a premium-quality digital scale that weighs up in ounches and up to 22 pounds.

Meal Prep Containers: Meal prep containers are a great way to plan ahead and ensure that you have healthy meals ready to go throughout the week. Look for containers that are BPA-free and microwave-safe, like the Enther Meal Prep Containers.

Nutrition Tracking Apps: There are many apps available that can help you track your food intake and monitor your macros. MyFitnessPal and Lose It! are two popular apps that are free to use and include a vast database of foods and nutrients.

Blood Glucose Monitors: For individuals with diabetes or those concerned about their blood sugar levels, a blood glucose monitor can be an essential tool. The Contour Next EZ Glucose Monitoring System available on Amazon, is a popular option with seniors that is compatible with a free app for tracking and monitoring. Of course, check with your doctor to determine if this is right for your needs.

Low-carb Cookbooks: For individuals looking to reduce their carb intake, a low-carb cookbook can provide plenty of inspiration and new recipe ideas. You might enjoy The Wholesome Yum Easy Keto Cookbook by Maya Krampf. It is a very popular option and includes over 100 easy and delicious keto recipes.

Digital Smart Bathroom Scale: The RENPHO Smart Scale, for body weight, connects with fitness apps to help you monitor your progress. It measures 13 essential body measurements including weight, BMI, body fat percentage and muscle mass. It works with Samsung Health, MyFitnessPal, Fitbit, Google Fit, and Apple Health. The app is user-friendly and works with iPhone, Android and Apple Watch. It has high precision sensors and can support users up to 400lbs.