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Healthy aging is about so much more than embracing gray hair and maintaining a youthful appearance. More importantly, aging involves changes in how your body processes nutrients, which affect your overall dietary needs. As metabolism begins to slow in your late 50s, the body’s ability to absorb nutrients becomes less efficient. You may notice your sense of thirst and hunger diminish, which can lead to vitamin and mineral deficiencies that affect your health. In this article, we’ll explore why nutrition matters for older adults and review a few best practices to help maintain healthy habits as we age.

Why Nutrition Matters for Older Adults

Aging causes physiological changes that affect a senior’s nutritional needs. As people age, they tend to consume fewer calories as their physical activity decreases and their metabolism slows. However, an older adult’s nutrient requirements remain similar or even increase. This is because the body’s ability to absorb and utilize nutrients becomes less efficient with age. Additionally, age-related changes such as loss of muscle and bone mass, diminished sense of taste and smell, and changes in hormone levels all impact your nutritional needs.

Fiber and a Senior’s Digestive System

Like all other body systems, our digestive system processes slow down as we age, making digestive issues such as constipation, acid indigestion (gastric reflux), and diverticular disease more common. Older adults also tend to take prescription medications that interfere with regular gastrointestinal activity, which may worsen GI tract issues.

Eating fiber-rich foods, such as whole grains, vegetables, and fruit, is a great way to support healthy digestion in the GI tract. High-fiber foods enhance intestinal health by supplying “good” bacteria and optimizing glucose and cholesterol levels.

Seniors Need Protein

Age-related sarcopenia is a condition involving the loss of muscle mass and function due to hormonal changes, poor nutrition, and reduced physical activity. Protein is essential for providing the amino acids needed to build and maintain muscle health, especially in seniors. Protein-rich foods that should be included in a senior’s diet are:

• Wild salmon
• Eggs (no more than four to six eggs per week)
• Low-fat or non-fat dairy products
• Turkey or chicken
• Nuts, seeds, and beans
• Quinoa

Protein also helps seniors heal bruising, cuts, and other injuries, helps balance body fluids, and contributes to vision health.

Calcium May Delay or Prevent Bone Loss in Seniors

Low-fat or nonfat dairy products enriched with vitamin D should be part of every senior’s meal planning. In addition to milk, other good sources of calcium include yogurt, spinach, broccoli, lima beans, and cabbage. While calcium supplements can help seniors meet their calcium needs, obtaining calcium from food sources may be preferable. Seniors should consult with their healthcare provider before taking calcium supplements to determine if they are necessary and appropriate for their unique situation.

Seniors and Hypokalemia (Low Potassium)

Potassium plays a key role in regulating blood pressure, heart rate, and renal functioning. Malnutrition, insufficient water intake, and age-related increased urination are common reasons seniors may have low potassium levels.

Potassium-rich foods include bananas, potatoes with skins, sweet potatoes with skins, lima beans, and Brussels sprouts. Beetroot juice is an excellent source of potassium and can help reduce blood pressure by producing nitric oxide during digestion. Nitric oxide dilates blood vessels, facilitating blood flow throughout the body.

Personalizing Nutrition: Tailoring Choices to Address Unique Health Issues

Each person has different nutritional needs, depending on their age, level of activity, and existing health conditions. A registered dietitian or healthcare provider can offer customized advice and assess whether supplements are necessary based on blood tests and medical history. 

For example, someone with osteoporosis may require higher calcium and vitamin D intake, while a person with kidney disease may need to limit potassium and phosphorus. Additionally, certain medications can interfere with nutrient absorption or increase the need for specific vitamins and minerals, underscoring the importance of professional guidance in supporting senior health.

Healthy Eating for Older Adults with High Cholesterol

According to the CDC’s latest data, about 11.3% of U.S. adults aged 20 and older had high total cholesterol (≥240 mg/dL), or about 1 in 9 adults. Certain foods containing soluble fiber may help lower cholesterol when used in conjunction with medication, such as:

• Soy-based foods
• Oatmeal
• Peas and pinto beans
• Strawberries
• Oat bran
• Apples
• Potatoes

A healthy diet for lowering cholesterol in seniors also includes reducing salt intake by:

• Using spices and herbs with little to no sodium or cholesterol
• Avoiding canned soups and vegetables, processed lunch meat, and fast food
• Purchasing canned “no salt added” foods and adding herbs for flavoring
• Reading ingredient labels of all canned foods

Ensuring Food Safety

Older adults are more susceptible to foodborne illness due to reduced immune function. Seniors should take extra steps to protect themselves from eating contaminated food by:

• Checking expiration dates
• Never eating raw or undercooked animal products
• Avoiding unpasteurized dairy foods
• Storing leftovers correctly and reheating food thoroughly

If you are not sure about the safety of a certain food, visit the U.S. Health and Human Services official food recalls page to see if your food has been recalled for contamination: https://www.foodsafety.gov/recalls-and-outbreaks.

Overcoming Eating Challenges Common to Seniors

Limited mobility, medical issues that make it challenging to prepare meals, and other age-related conditions can make it hard for seniors to maintain healthy eating habits. Here are some tips to help overcome these hurdles:

• Use easy recipes—one-pot meals, slow cooker dishes, and pre-cut produce to save time and effort.
• Batch cooking means you’ll have healthy choices ready in the fridge or freezer. Batch cooking is the practice of preparing large quantities of food in one cooking session and freezing portions for future meals.
• Have groceries and meal kits delivered to your door. Some meal delivery services offer discounts for seniors.
• If you struggle to eat enough food, try eating small meals comprised of high-protein foods, such as cheese, nuts, and eggs. Fortify frequent, smaller meals with milk or a soy drink.

Adding Enjoyment and Social Connection to Meals

For some seniors, the thought of eating alone every day reduces their appetite and sense of hunger. Eating meals should be more than just getting enough nutrients into your body. There is nothing more enjoyable than connecting with others over a delicious meal. Plan to cook with friends or family several times a week, share recipes, and experiment with new dishes. Socializing during meals helps optimize a senior’s emotional well-being and physical health.

Senior living communities offer an appealing alternative for older adults by including dining services, chef-prepared meals, and extensive menu options as part of their lifestyle offerings. Along with these benefits, senior living residents also enjoy the bonus of sharing meals with friends throughout the day, a favorite activity providing vital social connection and engagement.

Ideas for Meal Planning

Visit these websites for ideas to create your own healthy meal menu:

Meal Planning for Older Adults

Healthy Eating for Seniors

Meal Planning for Seniors with Diabetes

Seven-Day Meal Planning for Seniors

Aging With a Healthy Mind and Body

As we age, nourishing our brains and bodies with the right foods, staying hydrated, planning meals thoughtfully, and sharing food with friends contribute to a strong foundation for good health and happiness. Making healthy eating a top priority in your senior years may help fend off illness and disease, keep the body strong, and maintain independence. 

To learn more about how senior living at The Cambridge can support your loved one’s healthy lifestyle, contact us today. Visit our community and experience the many benefits of relationship-centered living in all aspects of life.