Instead, try salt-free seasonings. The grocery store spice section stocks myriad seasoning options, some of which are very good. Try a salt-free lemon-pepper seasoning for poultry, fish, and vegetables, or a Cajun or savory seasoning for eggs, red meats, and potatoes. Fresh lemon juice and herbs also add great flavor to meats, fish, and vegetables alike.
Inflammation is involved in a number of different diseases such as atherosclerosis, rheumatoid arthritis, heart disease, diabetes, Alzheimer’s disease and even cancer. As we all know, these conditions are prevalent in seniors, especially since our immune systems tend to weaken as we age. Research says that at least half of one’s plate should consist of vegetables and fruit at each meal. Choose healthy animal proteins like fatty fish (salmon) or lean poultry (boneless skinless chicken breast) and whole grains as your source of carbohydrates and starch to round out meals.
“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.
Their natural color means they're loaded with vitamins and antioxidants. Stadler recommends blueberries, red raspberries, and dark cherries as ideal fruits, and says you can't miss with any of the dark, leafy vegetables like spinach, kale, and Swiss chard. You can have them all year because, when it comes to nutrients, frozen is just as good as fresh.
Turning 50 is a milestone for many people. The half-century mark comes with new rules for medical tests and often brings a couple of health-related signals indicating that it’s time for some dietary changes. Even if you have enjoyed a healthy 50 years or more, nutritional needs change over time. Gradual dietary tweaks may be wise to ensure your golden years are, well, golden.
A healthy diet is rich in fiber, protein, vitamins, minerals, and other nutrients, according to the United States Department of Agriculture (USDA). As the National Council on Aging notes, details about nutrition for seniors you might change as people age. Because your metabolism slows, you may need fewer calories than earlier in your life. However, your body may need more of certain nutrients. This may be especially true if you have a chronic condition, such as diabetes or high blood pressure. Nutrition for seniors can be complex. Always talk with your doctor before changing your diet.
Eating guidelines provided by nutrition experts and the U.S. Department of Agriculture are based on decades of research into health. Educational tools such as MyPlate communicate the components of a healthy diet in a simple way that anyone can understand. Unfortunately, most eating guidelines do not provide for the nuances and special nutritional needs of seniors: