Navigating Dietary Changes in Your Golden Years

According to a 2022 study published in JAMA Open Network, a person's diet declines as the years pass. Nearly two-thirds of seniors follow a poor diet, which can have serious effects on their health, energy levels, and quality of life.

It's easy to see why a person might care less about their diet as they get older. Cooking may be more difficult for certain seniors, and there are more accessible microwavable options that aren't always healthy. Some seniors may not even realize that their current diets aren't covering their nutritional needs.

Here's how to navigate dietary changes as you age.

Understanding Nutritional Needs for Seniors

As the body ages, its nutritional requirements change and evolve. The kind of foods you ate when you were younger won't always suffice for your current body. You may need to change the amounts you eat of certain foods while taking in much less of other kinds.

People over the age of 60 should focus on foods with little to no added sugar or sodium. Protein is important for maintaining muscle mass, and you'll want to take in as many nutrients as possible.

Calcium and vitamin D both help support bone density and reduce the risk of osteoporosis. A diet high in fiber alongside sufficient water intake can enhance digestion and prevent discomfort. Healthy fats can promote heart health and help maintain cognitive function.

It's important to speak with your doctor and get regular blood work to see what your body needs. Your doctor can prescribe supplements or medications to help balance out your body.

Dietary Adjustments for Common Health Concerns

Another reason to adjust your golden years meal planning is due to health concerns. Cardiovascular diseases are more common in the elderly, so it's important to eat heart-healthy foods and avoid any saturated fats. Omega-3-rich fish that support heart health are:

• Salmon and mackerel
• Flaxseeds
• Walnuts
• Plant oils
• Fortified foods

If you're overweight, your doctor will recommend that you try to lose some of that weight. Exercise is one factor, but you may need to change your diet as well. Your metabolism tends to slow down as you get older, so you'll find that foods you normally eat have caused weight gain in recent years.

Supplements and Special Considerations

Not all seniors can meet their nutritional needs through diet alone. It's not uncommon to become deficient in nutrients such as vitamin B12, calcium, and vitamin D. The body becomes less efficient at metabolizing food as you get older, but supplements can help.

Your doctor needs to do a blood test to see what supplements you need. They can then prescribe them, or you can buy them off the shelf.

Supplements can take the form of powders you add to your drink, tablets, or even gummies. How you take them can determine how well your body absorbs the nutrients. Some seniors may prefer gummies over adding more pills to their daily routine.

If a senior struggles to remember to take their medication or supplements, their personal care staff can help. They can fill up their medication organizer or even hand them the supplements mixed in with their morning medications.

Addressing Appetite and Sensory Changes

A senior's sense of taste, smell, or appetite can change as they get older. This can make eating less appealing for some seniors, causing them to skip meals altogether. Alternatively, it could cause them to stick to certain foods, even if they aren't the healthiest.

Some elderly dietary advice is to enhance the flavor with herbs and spices to compensate for diminished tastes. At the same time, avoid too much salt or sugar.

Family and friends can improve the presentation of their meals to stimulate interest. Vibrant vegetables and garnishes can make a big difference.

Eating with family or community members can create a positive and enjoyable dining experience. They'll feel more encouraged to go out and eat when there's good company. Seniors may also find that they're more likely to finish their meals when they're distracted by their friends.

Staying Active and Hydrated

Nutrition goes hand-in-hand with physical activity for healthy aging. Eating all the right foods doesn't matter as much if your body is unable to process them properly. Regular movement supports multiple parts of your body, including:

• Muscle maintenance
• Joint flexibility
• Good gastrointestinal health
• Reduced risk of disease
• Improved balance and coordination
• Better brain health

Focus on simple, low-impact activities such as walking, stretching, or water aerobics. They can all improve appetite and digestion, which in turn gives you more energy.

It also helps to avoid heavy meals that weigh you down. Since your digestive system works less efficiently, these can tire you out and sap you of energy.

Senior Nutrition Tips

Seniors who struggle to meet their dietary needs or have mobility issues can thrive in assisted living communities. These communities provide various amenities including meal services, personal care, and access to fitness groups.

A senior living community may come with a dining hall where seniors can eat healthy, tailor-made meals with their friends. Alternatively, they can have meals delivered straight to their apartment or home.

Personal care services can make meals for seniors if they're unable to. They'll also help with cleanup afterward.

One useful tip for seniors is to prep their meals for the week in advance. They can make multiple servings of a single type of food, such as vegetable curry with rice. Seniors can then store that food in microwave-safe Tupperware so they can reheat it the next day.

Working with a nutritionist might be useful for seniors with health conditions. Their nutritionist can give them example meals and guide them away from certain foods.

Making the Necessary Dietary Changes

Dietary changes are a natural part of maintaining a healthy body as you age. A healthy aging diet may require paying more attention to what you eat and how you spend your time. However, supplements can help a lot if you need them.

At Addington Place of Fairfield, we provide assisted living and memory care for seniors in our community. Our staff is trained to deal with residents' physical, emotional, and social well-being. Contact us with any questions and to schedule a personal tour of our community in Fairfield, IA.