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.
As we age, our bones weaken due to decreased mobility and mineral loss. Increasing vitamin D and calcium intake to three times per day is appropriate to prevent osteoporosis or to keep the condition from worsening. Many foods, such as cereal, bread and juice, are fortified with both these important dietary components to promote bone health. The National Osteoporosis Foundation also recommends enhancing the calcium content of recipes by adding two to four tablespoons of nonfat powdered milk. Each tablespoon contains 50 mg of calcium, which can help you reach your total daily recommendation.
When it comes to nutrition and seniors, this part of the topic is essential to understand. Certain vitamins and minerals are critical for good physical and mental health. And, as you age, some become more important than others. Check out the most vital ones below, and learn how much of them to consume, what the best food sources are, and what to watch for as potential signs of deficiency.
As you learn more about incorporating good nutrition into your life, keep in mind that it's different than dieting. Implementing a nutrition plan is simply about making healthy food choices on a regular basis and being aware of how much you eat from certain food groups. You still get to enjoy a variety of delicious foods, and you shouldn't be left feeling hungry after a meal. When you combine good nutrition with being active, you'll have an excellent wellness plan in place.
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.
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.
Omega-3 fatty acids—There are three types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). It's recommended that all adult men and women consume 1.6 grams or 1.1 grams of ALA, respectively, each day. Both men and women should consume 500 mg of EPA and DHA per day. Some of the best food sources of omega-3 fatty acids include:
Older adults can have trouble understanding and accepting the need for change, so it’s best to introduce new ideas gradually rather than all at once. Working towards a healthier diet in increments can make the overall change seem less overwhelming and painful. Try to share meals with your aging loved one as often as possible. You are not just making sure they eat their vegetables without dousing them in salt; you are also keeping them company. Meals are best enjoyed with other people, and seniors often eat better when they are not dining alone.
Unfortunately, the most affordable foods are also some of the most unhealthy, so poverty can drive malnutrition. A diet that is rich in calories but bereft of nutrients will cause one to simultaneously gain weight and develop deficiency diseases (illnesses caused by lack of vitamins). This results in a bizarre phenomenon unique to developed nations, which is the presence of seniors (and sometimes adults in other age groups) who are simultaneously malnourished and overweight.