Healthy Eating Tips For Seniors

Does eating healthy change when you get older…when you become a senior? Surprisingly, yes it does. If you have basically been eating a healthy diet all, or most of your life, things change – you change.

These are some of the changes…

1. Your metabolism slows down, and you need fewer calories than you did a few years ago.
2. Your body requires more of certain nutrients, such as: proteins which help keep your muscles and immune system in good working order. Also important for your good health are:
   1. B vitamins
   2. Calcium
   3. Vitamin D
   4. Potassium
   5. Fiber
   6. Healthy fats
3. Though it’s important for everyone, it’s especially important for a senior to be sure to stay hydrated by drinking about 2 liters of water every day. I know that’s a lot, but seniors can become dehydrated very easily, because they have a tendency not to feel thirsty, so they tend to drink less. In addition, if a senior is on medication, the need for fluid increases as it does if there is a disease of some kind involved.
   1. Being dehydrated can create confusion, headaches, dry mouth, fatigue and more.

Tips for a healthy senior diet…

• “Variety is the spice of life” – Don’t limit your variety of foods, not only will that keep mealtimes more interesting, but it’s a great way to be sure you’re getting the necessary nutrients. We’ve known this since we were kids, the make-up of a healthy meal includes fruits, vegetables, grains, low-fat dairy and lean proteins.
• Lean proteins consist of seafood, eggs, poultry, beans and lean meats.
• Keep your intake of salt or sodium low. Too much salt increases blood pressure, which can lead to stroke, kidney disease and heart disease.
• Use herbs, spices and lemon juice to season your food and make it more interesting to eat. Healthy choices are: sage, basil, turmeric, rosemary and cayenne pepper.
• Lower your refined sugar intake…refined sugar is typically just empty calories. If you are craving something sweet, turn to naturally sweet foods such as fruit.
• Plan meals in advance, it will not only help you plan your healthy diet, but it will help you stick to it.
• In order to keep your weight stable, follow the suggested servings guide provided by the American Heart Association.
• It’s difficult to know if you’re getting all the nutrients you need, so you may want to consider taking a supplement. It would probably be a good idea to ask your doctor for recommendations.

We are Certified Senior Move Managers recognized by our National Association of Senior Move Managers, NASSM! We are committed to serving our seniors with a high standard of ethics, best business practices and continuing education to help make whatever transition they are going through a Smooth Transition.

Contact us to learn how we can help you and/or your family cope with a senior downsizing anywhere in the Phoenix East Valley area. We would love to serve you. 480-339-0011