Nutrition Plays a Role in Supporting Senior Living Through Retirement
Nutrition is always important, but it becomes increasingly important as seniors age and become more prone to disease, illness, and irreparable damage from falls. The proper nutrition can prevent many of the medical conditions many seniors endure.
What Does Senior Nutrition Include
Seniors should reduce their salt intake to prevent high blood pressure. Eating less salt also helps prevent water retention.
To maintain and improve bone health, seniors should increase their consumption of calcium and Vitamin D. Having strong bones reduces the likelihood of breakage after a fall. Eating foods that are rich in fiber reduces constipation and encourages regularity.
Stay hydrated not only by drinking plenty of water each day, but also by eating foods with high water content. This helps flush toxins from your body and prevents constipation.
Video: Nutrition for Senior Citizens, Pt. 1
Vitamins & Supplements
Calcium supplements may be taken to increase daily calcium intake. It’s important that seniors get a healthy dose of calcium each day to promote strong bones.
Vitamin D is also important for strengthening bones. Not having enough Vitamin D could lead to osteoporosis, a disease that reduces the density of bones leaving them prone to fracture and breakage.
Vitamin A helps prevent blindness while Vitamin C is important for the immune system. Finally, Vitamin E helps rid your body of free radicals.
Vitamins A, C, D, and E may be found in a multivitamin along with other important vitamins and minerals.
Where to Get Nutrition Advice
For advice on nutrition, you can always consult your doctor or dietician. These medical professionals will be able to give specific advice based on your medical history. If you have questions about the proper nutrition, you should turn there first.
There are a number of websites you can use to find out more information about senior nutrition. For example, HelpGuide.org includes details about nutrition as well as coping with common obstacles that keep seniors from getting the proper nutrition like having to eat alone.
There are also programs that help seniors eat nutritious meals, even if they can’t financially afford it. They include, but are not limited to:
Seniors Farmers Market Nutrition Programs
- Check Your State for Senior Nutrition Centers
- Meals on Wheels
Should You Be Watching Your Diet
If you start noticing that you have health problems, it may be time to alter your diet. Even if you seem to be in good health, age 55 is a good starting point to make sure you include essential nutrients in your diet.
Video: Nutrition for Seniors, Pt. 2
Foods Seniors Should Eat
Certain foods you should be sure to include in your diet everyday. These include:
- Raw fruits and vegetables. You’ll get the maximum nutritional value from fruits and veggies as well as the vitamins you need to stave away constipation. Raw fruits and vegetables have enzymes that help your food digest.
- Lean protein like poultry, beans, eggs, fish, and nuts. These foods are high in protein and low in fat and cholesterol. It’s the perfect combination to encourage muscle and heart health.
- Dairy products like milk, yogurt, and cheese. These foods are high in calcium and help build strong bones. Other dairy products like butter, cream, and cream cheese easily lose their calcium content, so eat them sparingly.
- Water. You should take in half your weight in water each day. This helps keep your body hydrated and keeps your system clean.
- The interactive food pyramid available at MyPyramid.gov can help you determine the specific types and amounts of food you need daily based on your age and physical activity level.