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Nutrition - Elderly

Eating healthier is very important no matter what age you are, but it will usually become even more crucial as we get older.

Healthy eating advice or the elderly

Eating healthier is very important no matter what age you are, but it will usually become even more crucial as we get older. Eating well obviously helps to look after our bodies but it also helps us stay positive and emotionally balanced. Dieting doesn’t need to be all about sacrifice but more so about enjoying tasty, wholesome food that benefits your mind and body. No matter how old you are or what your past eating habits were, it is never too late for adapting your diet. This is especially important when you get older as your body will need more nutrients to get by. Improving your own diet can help to;

Additionally to their healing properties, there are several other benefits of consuming foods that are rich in nutrients. These main ones include:

  • Overall wellbeing improvements
  • Unhealthy food such as takeaways are expensive 
  • Weight management due to fewer calories in healthy foods
  • Immune system functioning is improved
  • The effects of aging are delayed 
  • You will feel more energised
  • Your risk of chronic diseases are significantly reduced
  • Mood stability and improvements from regular nutrition
  • You can feel more focus with a high level of mental clarity
  • Your life can be lengthened by nutrition

Nutrition – Nutrient Rich Foods

       Elderly

Nutrient Rich Food FAQs

What Exactly Is Good Nutrition?

In the simplest way possible, this means that your body is receiving all the nutrients, vitamins and minerals that it requires in order to function efficiently.

What Nutrition Should I Eat Daily?

To get different vitamins & minerals you need to try to eat a variety of different foods. Add foods that are rich in nutrients such as fruits, vegetables, lean meats, fish and whole grains.

What can I do to improve my health when I age?
  • Limit salt/sugar intake
  • Consider supplements
  • Consume calcium
  • Season food with natural spices and herbs
Should I change my diet as I get older?

Yes, as you age your body requires different nutrients.

What should I consume as I get older to boost health?
  • Eat varied foods
  • Drink more water
  • Consider supplements
  • Vary protein sources

Ensure you age well with the following healthy eating advice. Unfortunately as you get older your metabolism begins to slow down, you are more likely to get chronic conditions and your senses start to deteriorate.  

Drink more water: as you get older your thirst senses start to lessen. It is therefore suggested that even if you don’t feel thirsty to continue sipping on liquids throughout the day to ensure you stay hydrated. It is important to have eight glasses of water, if you don’t enjoy drinking water then maybe swap a glass for milk or 100% fruit juice. 

Eat varied foods: consuming varied foods ensure that you get the nutrients that your bodies need. Healthy meals should consist of dairy, whole grains, vegetables, fruits and protein. 

Consider supplements: eating vegetables and fruits is the most effective way to get all the nutrients your body needs however, sometimes you may need more than this. Supplement vitamins and minerals may be beneficial to boost your overall health. 

Minimise consuming extra added salt: when you get older you taste buds decline and this may cause you to add more seasoning to your food for extra taste. Although, eating too much extra salt can cause high blood pressure, leading to kidney disease, stroke or heart disease. 

Plan meals ahead of time: planning healthy meals during the week means you will more likely stick to them rather than choosing unhealthier options. You could even prep meals in bulk and freeze them for a later date, this will save time and ensure you have healthy meals prepared and ready to eat when you want them. 

Read your sugar intake: refined sugars consist of empty calories that have no nutritional value. Slowly attempt to reduce the sugary snacks in your diet and start consuming naturally sweet foods instead such as, yams, peppers and fruits. These will curb sugar cravings and have so many more benefits. 

Consume calcium for increased bone health: maintaining your bone health as you get older is so important to prevent bone fractures and osteoporosis. Good calcium sources include; cheese, yoghurt, milk and non dairy sources of calcium include; kale, almonds, broccoli and tofu. 

Season with spices and herbs: as previously mentioned, taste lessens as you age. However, instead of seasoning food with salt why not take advantage of fresh herbs and spices for flavour. For example, turmeric, rosemary, sage, basil and cayenne pepper are healthy alternatives that are full of flavour. 

Vary protein sources: as you get older, it’s important to eat varied protein sources so that you can maintain muscle mass. This will also help you think more clearly, reduce feelings of depression, anxiety and stress as well improve mood. Try to avoid processed meats as a protein source like bacon, hot dogs and salami as this may increase risks of cancer, heart disease and other issues. Instead of relying on red meat alone why not include more fish, seeds, nuts, eggs, peas and beans into your diet. 

Pick healthy fats: you should not take away all fats from your diet as these are crucial for your body. Instead just reduce the amount of trans and saturated fats. Healthy polyunsaturated and monounsaturated fats help to protect your body from disease as well as support mental wellbeing and mood. Fish, nuts, avocados, olive oil and foods with high omega 3 fatty acids can be great choices. 

Follow recommended serving sizes: to maintain a healthy weight, especially as you age as your metabolism decreases, it’s important to follow serving sizes. Speak to a dietitian or doctor if you want advice personally tailored to you.  

Read the nutrition labels: when you are shopping for foods liked canned and packaged ones, then check the labels before you decide to purchase. It may be advertised as a healthy option but this could be a marketing con so make sure you check the labels carefully as it could contain added sugar, sodium or fat that you may have otherwise been unaware of. 

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Nutrition Healthy Eating Advice Elderly