Maintaining a healthy diet is important at any age, but it can be a particular challenge for seniors. Medical conditions, changes in lifestyle and dietary needs, as well as mobility issues all can impact access to healthy choices for older adults.
As we age our bodies can have a harder time with certain functions, like maintaining your heart health, kidney function, bone regeneration and more. That may mean we need more protein, fiber and certain vitamins or minerals like calcium. Additionally, the loss of a loved one or spouse or changes in living arrangements can lead to loneliness or depression and a loss of appetite resulting in poor dietary choices or in a worst-case scenario, malnutrition.
A loss of independence can also make it difficult to shop for and prepare healthy foods. This can leave older adults more reliant on packaged and prepared foods or meals that aren’t nutritionally complete.
Finally, health conditions such as high blood pressure, high cholesterol, arthritis and diabetes may also require special dietary needs difficult for older adults and adult caregivers to fulfill.
Fortunately, for seniors and caregivers alike, planning and preparing meals that meet senior needs does not need to be a challenge. Recently, Home Assist Health has partnered with Advance Community to provide farm-fresh meals to members which can help improve mental health, sleep and energy for those facing heath challenges. They suggest the following health eating guidelines for seniors:
1. Fiber first: Add fiber to as many daily meals as possible through whole grains, vegetables and raw fruits. In addition to keeping you regular, fiber helps control cholesterol, blood sugar levels and weight.
2. Hydrate, hydrate, hydrate: Aging can put you at an increased risk for dehydration, especially in Arizona’s arid climate. Unless they’re on a fluid-restricted diet, seniors should plan to drink at least six 8-ounce glasses of water or other beverages. Drinks that contain caffeine and alcohol should be limited as they offer little value.
3. Hold the salt: Choosing low-sodium foods and limiting salt intake as we age are very important. Instead of seasoning with salt, try adding garlic, herbs and other spices to increase a dish’s savor.
4. Choose correct carbs: White breads, rice and potatoes don’t provide great long-term nutritional value; seniors should instead opt for high-quality complex carbs found in oats, quinoa, sweet potatoes, brown rice and beans.
5. Don’t forget healthy fats: As we age, healthy fats are very good for us. Olive oil, avocados, salmon and walnuts can reduce cholesterol and make dishes healthier.
Even small changes in diet can make a big impact. I’ve seen dramatic improvements in seniors’ ability to better control chronic conditions like diabetes as well as improved physical and mental health by providing nutrient rich meals that not just feed senior members but truly nourish them.
Editor’s note: Sara Wilson is CEO of Home Assist Health, a Phoenix-based non-profit serving seniors and individuals with disabilities. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.
Comments
No comments on this item Please log in to comment by clicking here