High blood pressure may become an issue around age 50. Taking table salt away is one step towards a heart-healthy diet. Try seasonings such as garlic powder, onion powder, dill, paprika, pepper, citrus and fresh herbs instead. There are many low-sodium and sodium-free alternatives you can cook with that add a great deal of flavor and little or no salt to foods. Be aware of the sodium content of favorite sauces, condiments, and packaged and prepared foods as well. The easiest way to closely monitor sodium intake is to prepare home-cooked meals using fresh ingredients.
A common disease found in people 50 and older is type 2 diabetes. Dietary fiber is beneficial for slowing down the release of sugar into the bloodstream, which decreases and stabilizes blood glucose levels. Fiber is also important for digestion, lowering cholesterol and helping maintain a healthy weight. It will help promote regular bowel movements as well. The 2015-2020 Dietary Guidelines for Americans recommends that males 51 and older consume 28 grams of dietary fiber each day and females 51 and older should consume 22.4 grams. Plant foods (beans, vegetables, fruits, nuts and whole grains) are the best source of fiber and tend to be nutrient dense as well—a win-win!
More than 1 in 3 seniors in the care of others is at risk for under- or mal-nutrition (Mayo Clinic/American Dietetic Association). Malnutrition is the lack of proper nutrition, not necessarily a lack of food. Detecting malnutrition in seniors may be difficult, and even seniors who eat enough may be eating the wrong foods to keep themselves healthy. At Comfort Keepers®, we help seniors live healthy, independent lives and promote senior nutrition through the Nourish Senior Life® initiative.
What’s more, simple causes such as a decreased sense of taste or dental problems can lead to seniors eating less and make it appear as though their appetite has decreased when it hasn’t. Seniors should weigh themselves (or be weighed by their caregivers) periodically to look for changes. Any sudden weight loss should be seen as a red flag and warrants a visit to the doctor.
Developing a snack plan for your day or week can help you consume nutritious foods on a regular basis. Be creative. There are countless possible combinations of grains, nuts and seeds, cheeses, and fruits and vegetables. So don't be afraid to try new things. Many grocery stores even sell already-prepared healthy snacks. Just be sure to check the labels on prepared items. Pay particular attention to their sodium and sugar content.
This article will give you the tools you need to weigh the pros and cons of diet plans you're considering. First we offer a series of questions whose answers will help you size up any diet's safety, efficacy, and practicality. And then we'll ask you to think about yourself, quizzing you about your likes and dislikes, your habits, and your lifestyle, so you can eliminate diets you just won't get along with.
“Rough up” your diet. Include a variety of high-fiber foods every day, such as raw fruits and vegetables and whole grains. These foods help cut down on constipation; provide the vitamins, minerals, fiber, and nutrients that you need for healthy aging; help maintain your weight; and reduce your risk of heart problems. If you’re not sure you’re getting enough fiber, talk to your doctor about supplements.
The USDA recommends adults at any age should get at least 250 minutes of exercise each week. This can include gentle activities, such as yoga, walking, or swimming, which are also beneficial because they minimize the impact to your joints. Some types of weight-bearing activity—like weight lifting, dancing, step aerobics, or basketball—may also help preserve lean muscle mass.
We advise that those who are in the process of selecting a senior living community for themselves or a loved one, experience at least one meal at each community they are considering. It’s important to taste the food and be there in person to feel out the dining experience. Mealtimes are also a good time to visit senior living communities because they provide a great opportunity to meet residents.