Healthy Aging Made Easy
Proper nutrition plays a crucial role in healthy aging. Some strategies seniors can focus on to achieve healthy aging consist of maintaining an overall positive well-being, maintaining a healthy weight and properly managing any chronic illnesses. Nutrition is the shared common denominator 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 is done by consuming a broad spectrum of fruits, vegetables, whole grains and lean proteins while avoiding high-salt and 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 experts who focus on senior health. For most seniors, they say, supplements are not needed if you eat a well-balanced diet.
Greens and Grains
Well-balanced means exactly that—balanced! Mark says that often 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 people 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 their 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 foods that offer a variety of plant and animal protein sources and by incorporating protein into every meal, seniors can rest assured that they are receiving the nutrition they need while also aiding their emotional and social well-being.
HEALTHY AGING AND WELL-BEING
The benefits of a well-rounded diet go far beyond just physical health. They play a significant role in the emotional and social well-being of seniors.
Consider this: A car can only run on empty for so long until it gets stuck on the side of the road. In order for the car to go on adventures and see new sights, it consistently requires more gas. Fueling the human body is no different. Seniors skipping meals or inadequately feeding themselves results in lower energy levels, which may lead to more reclusive behaviors. Not engaging in regular activities that make one happy certainly takes a toll on one’s overall well-being.
Ensuring adequate nutrition and caloric consumption is essential for the ongoing health and well-being of older adults. Being properly fueled allows seniors to have the energy to engage in activities they enjoy and promotes a sense of purpose and happiness—two key factors in maintaining a positive overall well-being and, thus, in promoting healthy aging.
HOW WEIGHT IMPACTS HEALTHY AGING
Another key to healthy aging is being able to maintain a healthy weight. This is, in part, a matter of balancing one’s diet, as stated previously, which looks different for each individual. According to Healthline, having a balanced diet can help seniors maintain a healthy weight and stay energized for tackling daily events and engaging in leisure activities. Additionally, engaging in healthy eating habits lowers the risk of developing chronic health conditions such as heart disease and diabetes.
While some seniors are focused on keeping their weights down to healthy numbers, others are at risk of unwanted weight loss. In those cases, a doctor or dietitian may recommend protein supplements.
Engaging in regular exercise also helps with weight management. As an added bonus, regular exercise helps seniors maintain their strength and flexibility, improve mental focus and memory and promote sound sleep. All of these are essential components of a healthy lifestyle that lends itself to 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 disease.
While proper nutrition is essential, many seniors need to practice more deliberate meal planning to ensure they are consuming the right foods per their illness.
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, personal choice in a senior’s diet is critical to maintain. Only they know what they like and don’t 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 seniors looking to prepare easy meals on their own. Meal prepping can also make it easier for seniors to consistently eat nutritious meals throughout the week. Independent cooking can become a fulfilling and nutritious part of any senior’s daily routine!
MEALS SENIORS CAN MAKE ON THEIR OWN
According to the National Institute of Health (NIH), seniors do best by choosing foods high in nutrients (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: tomatoes, cucumbers, scallions, olives and avocado.
- Homemade soup with vegetable or chicken stock, vegetables and seasonings. Potatoes add a thicker texture, and squash or fresh corn adds a sweetened factor.
Dinner
- Baked or broiled chicken breast (skinless) or fish filet such as tilapia, salmon or tuna. Season with a squeeze of lemon and herbs such as rosemary or thyme.
- Potato, yam or squash, either baked or broiled with an entrée like fish or chicken. Baking them together in tinfoil will preserve the flavors and speed the 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 risk of chronic age-related diseases such as type 2 diabetes, cardiovascular disease and Alzheimer’s disease. Too many sweets can have a negative impact on weight, but cutting them out entirely is not a good option either, as that can promote binge eating. Consuming sweets in moderation perfectly satisfies a sweet tooth without jeopardizing one’s 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 unable to manage this on their own, it may be a good time to start the discussion about moving into a senior living community.
Taking the Next Step
Losing weight or overeating may be a sign that seniors need greater care. Additionally, forgetting when 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 take this seriously and offer a unique approach known as a liberalized diet. Residents are given the freedom to choose their meals under guidance from the senior living community’s team members. This empowers residents to make choices that meet their dietary and personal preferences.
Furthermore, communities managed by The Goodman Group 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. At The Goodman Group, 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, we 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 enable seniors to lead an enhanced life no matter their stage of life or health interests. Be informed about the options, so you can choose the right ones for you or your elderly loved one. After all, it pays off in the long run!
