What You Need to Know About Healthy Eating for Seniors

As we age, our bodies require extra care and attention to ensure health and vitality.

If you are a senior, or if you care for a senior loved one, there are important things you need to know about healthy eating for seniors.

1. Firstly, the number of calories needed for energy begins to decline as you age. This is important, because it means you need to get the most nutrients out of every calorie you consume.

2. Aging generally means slowing down, and that means you need more rest and specific foods to feel energized.

These 2 factors mean that what you eat as a senior makes a big difference to longevity and energy. You need to make sure you choose the right foods every day.

There are so many food choices available today that it can be difficult to know what foods provide healthy eating for seniors.

So, let’s look at what to avoid, and then all  the yummy good things to eat!

Healthy Eating for Seniors: Foods to Avoid

Empty calories are dangerous as you age because they literally deny your body the vitamins and nutrients it needs to stay healthy. You may have enjoyed them in the past, but you need to avoid them as you get older.

• Deep Fried Food: Fried food contains lots of fat, carbohydrates, and cholesterol, making it a difficult food to digest. With age, the digestive system begins to slow down. As a senior you need easy-to-digest foods that won’t cause a lot of strain on the stomach.
• Processed Foods: Processed foods have had many of their nutrients stripped out and so have a very low nutritional value. They are empty calories that seniors really cannot afford.
• Sweets: Loaded with sugar and filled with empty calories, keep sweets, candies, sodas, pastries and ice cream for an occasional treat.
• Undercooked Meats: While this may seem like a food people at any age should avoid, it is especially dangerous for seniors to consume undercooked foods.

Healthy Eating for Seniors: The Best Foods to Enjoy 

Whole foods that have retained their natural nutritional values are the best at any age, and especially for seniors. These foods are rich in the necessary nutrients and vitamins that older adults need to stay healthy and feeling great.

Not only will these foods provide energy and nutrition, but they can also promote longevity when paired with other healthy practices like proper exercise, getting enough sleep, and practicing self-care.

Add the following to your everyday diet:

• Fruits: Fruits contain good sugars as well as vitamins and nutrients the body needs to carry out standard functions. Citrus fruits like grapefruit, oranges, and limes are high in Vitamin C, while dark fruits like berries, pomegranates, and cherries are high in antioxidants. These fruits are excellent for slowing the aging process by eliminating toxins in the body. Bananas, plums, and prunes are fruits high in potassium, which helps keep bones strong and cells functioning correctly.

• Veggies: High in folic acid, which is an essential B vitamin known for combating anemia and poor nerve function, vegetables are a necessary staple for any diet. Leafy green veggies like kale, spinach, and arugula are a delicious and nutritious way to add folate (iron). Adding them to juices and smoothies is an easy way to enjoy these vegetables – they’re easy to digest and you can add fresh fruits to the mixture to make it more enjoyable

• Dairy: Seniors need dairy items such as milk, cheese, and yogurt to get the necessary amount of calcium. Avoid brittle bones and the risk of fractures by adding calcium to your everyday diet.

• Grains and Beans: These foods are high in fiber which is very important for seniors. As the digestive system slows down, irregularity can become a problem. By consuming fiber-rich foods like beans, whole grains, and some fruits and veggies, seniors can keep themselves regular and maintain a healthy colon.

How The Right Diet Encourages Longevity

Just as children require certain nutrition and care options, the elderly do as well. As a senior, you are winding down physically and mentally. The right foods and lifestyle practices offer years of energy and vitality so you can do what you want with your time.

When you consume the right nutrients and vitamins regularly, all your body systems function well, vital organs maintain health and vitality, and your body can keep going well for years to come.

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