Eating Well As You Age

Nutrition & Weight LossApril 13, 2023

As we age, it becomes increasingly important to maintain a healthy and balanced diet to support our overall health and well-being. Eating well can help reduce the risk of chronic diseases, maintain physical and cognitive function, and promote longevity. This article will explore tips and strategies for eating well as you age.

Focus on Nutrient-Dense Foods

As we age, our bodies require fewer calories but the same amount of nutrients. Therefore, it’s important to focus on nutrient-dense foods that provide many vitamins and minerals per calorie. Nutrient-dense foods include fruits, vegetables, whole grains, lean protein, and healthy fats.

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Stay Hydrated

Dehydration is a common problem for older adults and can lead to various health issues, including urinary tract infections, kidney stones, and constipation. Aim to drink at least eight glasses of water daily, and consume foods with a high water content, such as fruits, vegetables, and soups.

Watch Your Sodium Intake

As we age, our bodies become less efficient at processing sodium, leading to high blood pressure and an increased risk of heart disease. Limit your sodium intake to no more than 2,300 mg daily, and opt for low-sodium options when available.

Get Enough Fiber

Fiber is important for maintaining healthy digestion and reducing the risk of constipation. Consume at least 25 grams of fiber daily, and choose fiber-rich foods such as fruits, vegetables, whole grains, and legumes.

Include Healthy Fats in Your Diet

Healthy fats such as omega-3 fatty acids are essential for maintaining brain function and reducing the risk of heart disease. Good sources of healthy fats include fatty fish, nuts, seeds, and avocado.

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Be Mindful of Portion Sizes

As we age, our bodies require fewer calories, so it’s important to be mindful of portion sizes to avoid overeating. Try using smaller plates, measuring out portions, and avoiding second helpings.

Consider Taking Supplements

As we age, our bodies may require additional nutrients that are difficult to get from diet alone. Talk to your healthcare provider about whether taking supplements such as calcium, vitamin D, and B12 may benefit you.

Practice Good Food Safety

Our immune systems may weaken as we age, making us more susceptible to foodborne illness. Ensure you wash your hands before handling food, cook foods to their proper temperature, and store food properly to avoid contamination.

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Stay Socially Engaged

Eating well isn’t just about the food we eat but also the social context in which we eat it. Eating with others can provide a sense of community and social engagement, which is important for overall health and well-being.

Consider Your Individual Needs and Preferences.

As we age, our nutritional needs and food preferences may change. Consider any dietary restrictions or health conditions, and work with a healthcare provider or registered dietitian to develop a personalized nutrition plan that works for you.