Senior Nutrition Tips That Help You Maintain Your Health

According to the non-profit organization HealthinAging.org, malnutrition is a more common problem faced by adults older than 65. It pointed out that 10% of older adults living at home don't eat enough, which could lead to undernutrition. On the other hand, a third of individuals over 65 overeat, which may result in overnutrition.

Undernutrition and overnutrition can be detrimental to one's health. Fortunately, both are preventable with proper senior diet and meal planning.

To that end, the caring team at the Campbell Place senior living community in Bellefontaine, OH, put together this guide sharing senior nutrition tips. Read on to learn strategies you can implement as early as today to help you achieve optimal nutrition.

Know Your "Risk Nutrients"

According to a National Library of Medicine article, "risk nutrients" are the ones many older adults don't get enough of. Some of them include:

Protein
Omega-3 fatty acids
Dietary fiber
Vitamin B6
Vitamin B12
Vitamin E
Calcium

Conversely, many older adults consume too much sodium (salt). Knowing the sources of these risk nutrients is essential when improving nutrition for seniors.

Plan Meals That Boost Protein Intake

Proteins are the building blocks of life found in every cell in the human body. They're necessary for making new cells, including those for muscles and bones, and repairing existing ones.

Older adults often need to increase their protein intake because the body becomes less efficient in processing this macronutrient as people age. Muscle mass also decreases due to sarcopenia (age-related muscle loss). It's vital to prevent or slow down sarcopenia progression because, as the Cleveland Clinic points out, it can increase the likelihood of frailty, falls, and fractures.

The best foods for seniors packed with proteins are:

Lean meat and poultry
Seafood, including fish and shellfish
Eggs
Soy products, such as tofu and tempeh
Low-fat dairy
Whole grains
Black beans, garbanzos, kidney beans, pinto beans, lentils, and split peas
Nuts and seeds

Nuts are also healthy snacks, but be mindful of portioning, as they're naturally high in fat. Even though the fats in nuts are nutritious, consuming too much can lead to weight gain, especially in seniors whose metabolism has slowed due to age.

Add Omega-3 Fatty Acids to Your Diet

Omega-3 fatty acids are a family of "healthy fats" that help with brain and eye health. The three most important types are:

Alpha-linolenic acid (ALA)
Docosahexaenoic acid (DHA)
Eicosapentaenoic acid (EPA)

Plant products, such as flax, chia, hemp seeds, and soybeans, contain ALA. DHA and EPA are primarily in seafood (e.g., mackerel, salmon, and tuna), although they can also occur in microalgae.

Make Dietary Fiber Your Friend

Dietary fiber is an indigestible carbohydrate that can make you feel full longer. According to the U.S. CDC, it "acts like a scrub brush," cleaning the digestive tract and helping boost gut health. The agency says it can also reduce colon cancer risk.

Fiber can also help lower cholesterol and triglyceride levels, lowering heart disease risk. It can even help you control your blood sugar, helping you achieve normal A1C levels.

Some of the best and healthiest sources of dietary fiber are:

Fresh fruits and vegetables, including apples, bananas, broccoli, and baby carrots
Whole grain products, such as cracked wheat, dark rye, and pumpernickel bread, crackers, and tortillas
Beans and legumes (same as the protein-rich ones)
Nuts and seeds, such as almonds, pistachios, pumpkin seeds, and sunflower seeds

Get More Vitamin B6

Also called pyridoxine, vitamin B6 is an essential nutrient that helps metabolize fats, carbohydrates, and proteins. It also helps create red blood cells and neurotransmitters.

Fortunately, once you increase your intake of protein-, omega-3-, and fiber-packed foods, you'll be able to get more vitamin B6, too. Most of these foods, from lean meats to seafood, peas, and lentils, are rich in pyridoxine.

Boost Vitamin B12 Intake

Also known as cobalamin, vitamin B-12 is crucial to the body's formation of red blood cells and DNA. It also helps with cell metabolism and nerve function.

Clams, trout, and liver are some of the foods richest in vitamin B12. Nutritional yeast and fortified cereals are ideal for seniors looking for plant-based alternatives.

Make Vitamin E Staple to Your Diet

Vitamin E, or tocopherol, is a fat-soluble nutrient that plays many crucial roles, such as:

Helping the body form red blood cells
Aiding in better immune health
Assisting cells in interacting with each other
Helping the body use vitamin K more efficiently
Widening the blood vessels to help prevent unnecessary blood clots

Many foods contain vitamin E, but fresh vegetables, seafood, seeds, and nuts are the best sources.

Enjoy Healthier Bones With More Calcium

Calcium is among the most crucial nutrients for healthy aging because it's the backbone of bone and muscle health. A lack of this nutrient can result in diseases like osteoporosis, in which the bones become brittle and fragile. Bone brittleness and fragility can put seniors at a higher risk of fractures.

Luckily, many foods are excellent sources of calcium, such as:

Dairy, including milk, cheese, and yogurt
Canned sardines and salmon with bones
Green vegetables, such as kale, broccoli, and Chinese cabbage
Fortified foods
Beans, nuts, and seeds

If you have lactose intolerance, opt for calcium-rich but lactose-free dairy alternatives.

Minimize Salty, Fatty, and Sugary Food Intake

Foods high in salt, unhealthy fat, and sugar are enemies of your blood pressure and heart. They can also contribute to weight gain, which is more difficult to lose as you age, as the body is slower and less efficient in metabolizing them.

Eat More Healthily With These Senior Nutrition Tips

From planning meals designed to boost protein intake to increasing fiber while reducing salty, fatty, and sugary food intake, these senior nutrition tips can help you eat more healthily. The healthier you eat, the better your overall health and wellness, especially with physical activity.

Campbell Place, our assisted living community in Bellefontaine, OH, prioritizes our residents' health by providing them with nutritious, delicious, well-balanced meals. Our exceptional amenities and calendar of social, recreational, and physical activities and events also encourage them to stay active.

Call us today to schedule your tour and learn more about how our community can help you live your senior life to the fullest!