Healthy Aging Made Easy
Proper nutrition plays a crucial role in healthy aging. Some strategies seniors can focus on to achieve healthy aging include maintaining overall well-being, maintaining a healthy weight, and properly managing any chronic illnesses. Nutrition is the common denominator that contributes to the success of these three strategies.
ACHIEVING HEALTHY AGING
Making informed, smart food choices offers many benefits to aging adults. Research shows that eating nutritious foods can promote a longer, healthier life. This involves eating a wide variety of fruits, vegetables, whole grains, and lean proteins, while limiting high-sodium and heavily processed ingredients.
Protein
It is recommended that seniors aim to consume enough protein to help maintain their muscle mass and strength. The Recommended Dietary Allowance (RDA) suggests seniors eat 0.8 grams of protein per kilogram (2.2 pounds) of their body weight per day. For adults of all ages, the recommended daily allowance of protein is 0.36 grams for each pound of body weight. That’s about 54 grams if you weigh 150 pounds. However, if you’re 65 or older, the recommended amount rises to 68–83 grams for a 150-pound individual.
Good sources of animal protein include:
- Beef
- Chicken
- Salmon
- Tuna
- Eggs
- Dairy Products
Good plant protein sources include:
- Almonds
- Peanuts and peanut butter
- Beans (green as well as dried varieties, including edamame)
- Tofu
- Lentils
- Quinoa
- Whole wheat pasta
Supplements
Some seniors can benefit from taking supplements that support their overall health and provide essential nutrients that may be lacking from their diets. That being said, Mark H., national director of culinary operations at The Goodman Group, shares, “Seniors may think they need Ensure and other commercial products to get the nutrition they need, but most do not.”
As an experienced executive chef, he may be a little biased, but in fact, his advice is echoed by medical professionals who specialize in senior health. For most older adults, supplements are not needed when following a well-balanced diet.
Greens and Grains
Well-balanced means exactly that—balanced! According to Mark, many seniors aren’t eating enough plant-based foods. “Plant-based foods like fresh vegetables, fresh fruit and ancient grains tend to be missing from the diets of many seniors throughout the United States,” he says.
This is especially true for those who didn’t grow up eating many fruits and vegetables. “People tend to continue to eat the food they’ve always eaten,” Mark explains. “I always encourage seniors to experiment more with adding fresh vegetables into their favorite recipes.”
That could mean adding more fresh vegetables to a customary “meat and potatoes” diet or even replacing elements of a meal with plant-based options. “If you often eat a serving of bacon at breakfast, try to swap in an apple instead,” Mark suggests. “Or add an afternoon snack of fresh green beans with hummus.”
Limit Saturated Fats
As a standard practice, it is best for seniors to avoid foods that are high in saturated fats, which can increase the risk of heart disease. This can be achieved by swapping out butter for olive oil, grilling instead of frying meats, and choosing lean protein sources like chicken or fish.
Every senior is different, but achieving a balanced diet is essential to healthy aging. By making an effort to eat a variety of plant- and animal-based protein sources, and by incorporating protein into every meal, seniors can help ensure that they’re getting the nutrition they need while also while also enhancing their overall quality of life.
HEALTHY AGING AND WELL-BEING
The benefits of a well-rounded diet go far beyond physical health. Nutrition plays a significant role in the emotional and social well-being of seniors.
Consider this: A car can only run on empty for so long before it get stuck on the side of the road. In order to go on adventures and see new places, it consistently requires more gas. Fueling the human body is no different. When seniors skip meals or don’t eat enough, they may experience lower energy levels, which can lead to withdrawal and reduced social engagement.
Not engaging in regular activities that bring joy can certainly take a toll on overall well-being. Ensuring adequate nutrition and caloric intake is essential for the ongoing health of older adults. When properly fueled, seniors are more likely to have the energy to participate in activities they enjoy, which supports a sense of purpose and happiness—two key elements in promoting healthy aging.
HOW WEIGHT IMPACTS HEALTHY AGING
Another key factor to healthy aging is being able to maintain a healthy weight. This often comes down to balancing one’s diet, which can look different for each individual. According to Healthline, a balanced diet can help seniors maintain a healthy weight and stay energized for tackling daily tasks and engaging in leisure activities.
Healthy eating habits also reduce the risk of developing chronic conditions such as heart disease and diabetes. While some older adults focus on keeping their weight within a healthy range, others may be at risk of unintended weight loss. In those cases, a doctor or dietitian may recommend protein supplements.
Regular physical activity also plays a crucial role in weight management. As a bonus, exercise helps maintain strength and flexibility, improves mental focus and memory, and promotes restful sleep. These are all essential components of a healthy lifestyle that supports healthy aging!
NUTRITIONAL CONSIDERATIONS FOR CHRONIC ILLNESSES
The vast majority of Americans over age 65 have at least one chronic health condition, around 85%, according to the National Institute on Aging. These conditions include heart and kidney disease, stroke, cancer, diabetes and Alzheimer’s.
While proper nutrition is essential, many seniors need to practice more deliberate meal planning to ensure they are consuming foods appropriate for their specific conditions.
Seniors with other common chronic conditions may wish to consult with a dietitian to develop a meal plan that suits their needs. By incorporating specific foods and considering individual health concerns, seniors can maintain a healthy and fulfilling diet to support their well-being.
Mark notes that what we put in our mouths now will affect our disease states 10 or 20 years from now. “If a new resident arrives at a later point in their disease progression,” he says, “we have to focus on improving their status, if possible, or at least not exacerbating it.”
“The real goal is to achieve a healthy living status for each resident,” Mark explains. You may hear a lot of talk about ‘farm-to-table’, or our community has the ‘best food’ or a ‘real’ chef. “What really matters,” says Mark, “is the impact the end product has on people.”
Chronic illness or not, maintaining personal choice in a senior’s diet is critical. Only they know what they like, what excites their taste buds, and what sits well with them.
Independent Nutrition
There are plenty of nutritious and delicious options out there for older adults looking to prepare easy meals on their own. Meal prepping can also make it easier to consistently eat well throughout the week. Independent cooking can become a fulfilling and valuable part of any senior’s daily routine!
MEALS SENIORS CAN MAKE ON THEIR OWN
According to the National Institute of Health (NIH), seniors benefit most from foods that are high in nutrients—such as lean proteins, complex carbohydrates, healthy fats, vitamins and minerals—and low in calories.
Here are some meal ideas that keep this in mind.
Breakfast
- Scrambled eggs or egg whites with diced onions, mushrooms or chives.
- Fruit, such as sliced apple or pineapple, orange or grapefruit sections, grapes or melon balls. A dollop of yogurt adds freshness and zest.
- Whole-grain toast. Try apple butter, naturally sweetened jam or a drizzle of honey instead of butter.
Lunch
- Homemade tuna salad with canola mayo and pine nuts or chopped cashews for added texture. Add curry seasoning for extra flavor. Serve as an open-faced sandwich or as a salad.
- Green leafy salad with your favorite vegetables, such as tomatoes, cucumbers, scallions, olives and avocado.
- Homemade soup with vegetable or chicken stock, vegetables and seasonings. Potatoes add a thicker texture, while squash or fresh corn provides a touch of sweetness.
Dinner
- Baked or broiled skinless chicken breast or a fish fillet, such as tilapia, salmon or tuna. Season with a squeeze of lemon and herbs like rosemary or thyme.
- Potato, yam or squash, either baked or broiled with an entrée like fish or chicken. Cooking them together in foil helps preserve flavor and reduce cooking time.
- Steamed vegetables, such as broccoli, carrots, cauliflower, asparagus, beets, spinach or kale. Choose different combinations for variety and rounded nutrition.
SWEET TREATS TO TRY
Controlling sugar intake can help seniors reduce their risk of chronic age-related conditions such as type 2 diabetes, cardiovascular conditions and Alzheimer’s. While excessive sweets can contribute to weight gain, cutting them out entirely isn't ideal either, as it may lead to cravings or binge eating. Enjoying sweets in moderation can satisfy a sweet tooth without compromising overall health.
Check out these three treats that are easy to make and temptingly delicious—definitely worth a try!
For caregivers and family members, it is great to encourage your loved one to make their own nutritious meals. However, if you begin to notice, or are already noticing, that they are struggling to manage this on their own, it may be time to start the conversation about moving into a senior living community.
Taking the Next Step
Unintentional weight loss or overeating may be signs that a senior needs a higher level of care. Additionally, forgetting to eat or take medications can greatly affect their overall health. Difficulty maintaining personal hygiene and keeping up with daily chores can also indicate a need for extra support.
When considering a senior living community, nutrition is a key factor to keep top of mind. Fortunately, senior living communities managed by The Goodman Group prioritize this and offer a unique approach known as a liberalized diet. Residents are given the freedom to choose their meals with guidance from team members. This empowers residents to make informed choices that meet their dietary and personal preferences.
The managed communities also offer regular meals in the dining room to foster social interaction among residents, which greatly contributes to emotional well-being. Eating with others has shown multiple benefits for seniors, including boosting their overall well-being, improving their mental alertness and helping them maintain a healthy weight. Residents can enjoy their meals while engaging in social activities and building relationships with their peers.
As part of The Goodman Group’s liberalized diet program, team members work with each resident one-on-one to develop menu items that are nutritionally sound for them but also reflect their personal food preferences. This helps residents make healthier, more appropriate food choices.
The importance of proper nutrition for seniors cannot be overstated. Healthy eating habits can lead to a better quality of life, regardless of age or health interests. By staying informed about nutrition and available care options, you can make confident choices for yourself or your loved one. It’s a decision that pays off in the long run!
