Certain medications can affect how food tastes, according to the National Institute on Aging. Ask your doctor to suggest other options if the medications you take affects your appetite. Some medications can also interact with certain foods and nutritional supplements. If you’re taking a medication, it’s wise to check with your doctor or pharmacist to find out whether you need to make any changes to your diet.
What makes seniors' nutrition such an important topic? Isn't food just…food? Well, you might be surprised. Your food choices can have big impacts on your well-being. For instance, healthy eating habits can improve your energy levels, boost your immune system, and make you feel great inside and out. For some older adults, they can even help restore feelings of youthfulness.
When we reach our fifties, it’s common to notice a change in daily energy levels. This is normal to an extent, but a vitamin B12 deficiency may also be to blame. If a person tests as B12 deficient, daily supplementation is key. Feeling lethargic obviously isn’t ideal, but accepting a slump in energy can lead to decreased mobility and activity, which contribute to osteoporosis, heart weakening and alterations in bowel movements. Overall health is all one big, interconnected circle, so it’s important to do what’s needed to stay active and maintain a high quality of life. Dietary sources of B12 include beef liver, mackerel, sardines, red meat, yogurt and fortified cereals.
You can do many things on a daily basis to help ensure that your nutrition goals stay on track. First, eat regularly. Most healthcare professionals recommend that you eat three meals a day and have healthy snacks in between. Include at least three food groups with every meal. Choose fresh, plant-based foods first, eat whole grains, limit red meat, and avoid processed and high-sugar foods. Here are some additional tips:
If you experience a loss of appetite or unintentional weight loss, talk to your doctor immediately. It may be a normal sign of aging. On the other hand, it can also be caused by an underlying health condition that needs treatment. Your doctor and dietitian can also help you lose weight if excess body fat is raising your risk of chronic health conditions or straining your joints and muscles.
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.
Your metabolism slows down. This happens naturally, but it becomes more pronounced if you don’t get as much exercise as you should. When your metabolism slows, your body doesn't burn as many calories, which means you need to eat less to stay at a healthy weight. As a result, the foods you eat should be as nutrient-rich as possible. Most women with average activity levels need about 1,800 calories per day. Men with an average activity level need about 2,300 calories each day. You’ll need fewer calories if you’re sedentary, more if you are very active.
You can find trusted nutrition information in the Dietary Guidelines for Americans, which contain advice about what and how much to eat and which foods to avoid. Every 5 years, the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services use the latest nutrition research to develop these Guidelines that encourage people to eat healthier.