According to the Alliance for Aging Research, seniors are more vulnerable to malnutrition for several reasons. To start, health issues like diabetes and Alzheimer’s can affect appetite; other concerns include changing metabolism, dietary restrictions, and difficulty chewing and swallowing.
There’s more: Not having many people to cook for can make seniors less motivated to care about what they eat. Those who live alone might feel too depressed to think about meal planning; for others, preparing food becomes too challenging due to limited mobility or conditions like arthritis.
The Retreat at Alameda recognizes the importance of nutrition for aging adults. That’s why we serve chef-prepared meals in a restaurant-style dining room with freshly prepared, curated ingredients. It’s also why we’re sharing this healthy food guide for seniors, starting with the benefits of sticking with the recommendations.
What makes senior nutrition important?
A healthy diet impacts well-being from the day we’re born, but dietary needs change throughout life. Eating right is especially important for seniors, who need to keep their bodies and minds sharp. Even if they’ve had a poor diet their entire lives, it’s never too late to change eating habits.
Good nutrition for seniors matters because:
- It helps maintain muscle mass and bone density, which naturally decline with age and can lead to increased fall risk and frailty.
- Seniors often require fewer calories but more nutrients, so they need nutrient-dense foods to prevent deficiencies and prevent weight gain.
- It supports immune function, which weakens with age, making seniors more susceptible to infections and illnesses.
- Dietary choices directly impact chronic conditions common in older adults, such as heart disease, diabetes, and hypertension.
- Nutritional status significantly influences mental health and cognitive function, with certain nutrients showing protective effects against dementia and depression.
Adequate hydration becomes increasingly important yet is often overlooked in seniors. It affects everything from medication effectiveness to cognitive function.
Dietary Needs to Keep in Mind
As we age, certain foods and drinks cannot be tolerated anymore. Those extra helpings of pasta make pants feel tighter and drive up blood sugar; bacon cheeseburgers are bad for cholesterol. It’s important to keep that in mind when creating a healthy food guide for seniors.
Metabolism
Did you know that your metabolism will slow down 5% every decade of your life past the age of 40? At the same time, many older adults become a lot less active. That risky combination leads to weight gain and potential health problems.
Weaker Tastebuds
Although we might not think about this, older adults often lose sensitivity to salt and other tastes. This is why some people suddenly start adding more salt to their food. But that habit works against proper nutrition for aging adults; it can lead to high blood pressure.
Medications and Illness
Seniors also need to take into account their medications and illnesses, since certain foods can seriously harm their health if taken with some medications:
- Grapefruit can interact with cholesterol-lowering drugs.
- Potassium-rich foods like bananas can interact with ACE inhibitors.
Digestion
As we age, our digestive system slows down, generating less saliva and stomach acid. When that happens, digesting food becomes harder; the body’s ability to absorb vitamins and minerals can decline.
Better, Balanced Nutrition for Aging Adults
If you want your senior family member to boost their nutrition, start by speaking with their physicians. Then, use this food guide for senior health as a reference.
- Don’t Neglect Fruits and Vegetables: Although not everyone loves to eat their fruits and vegetables, seniors need to add plenty of these to their diets. As a rule of thumb, aim for 2-3 servings of fruits and vegetables a day (1 cup = 1 serving).
- Keep Up With Calcium: Seniors need to take care of their bone health to prevent fractures and bone density loss. To add more calcium to their diet, try milk, yogurt, cheese, broccoli, sardines, and nuts.
- Go for Good Fats: They don’t have to cut fat completely out of their diet; instead, focus on good fats. Examples are fatty fish, chia seeds, full-fat yogurt, nuts, avocado, and dark chocolate. Omega-3 fats are particularly good for seniors.
- Pack in Protein Sources: High-quality protein keeps the body and mind strong; it can also improve mood, fight depression, and reduce anxiety. Some of the best sources are eggs, oatmeal, chicken, cottage cheese, and tuna. Steer clear of processed proteins, like salami, bacon, and hot dogs.
- Eat the Right Carbs: Seniors should focus on getting their carbs from natural sources, like rice, sweet potatoes, and oatmeal. Avoid processed carbs such as cookies, cakes, and potato chips.
A senior nutrition plan requires vigilance and oversight for success; if you’re not with your loved one often enough, their healthy food guide can fall by the wayside. Next thing you know, they’ve fallen ill or their health condition has worsened.
It may be time to consider moving them to a senior living community like The Retreat at Alameda.
Balanced Nutrition for Seniors: It’s Built Into Our Plan
Our North Phoenix senior living community offers three lifestyle options: independent living, assisted living, and memory care. Here, residents live in private apartments and share community space with their peers. Our highly trained team members create individualized care plans for each resident, and the modern property presents on-site amenities: on-site physical therapy, a beauty salon/barbershop, activity areas, a cafe, a theater, and more.
Our healthy food guide gets put into practice in our restaurant-style dining room. The Retreat at Alameda residents enjoy delicious, nutritious meals prepared by our talented culinary team. We have flexible dining options and access to snacks throughout the day. With all this at their fingertips, our seniors gain more options and balanced meals that boost their nutrition, energy, and overall health.
They also get to share meals with their friends every day.
Managing an aging loved one’s senior nutrition needs is just one area of support that family caregivers provide. When things become overwhelming, The Retreat at Alameda can offer peace of mind for your family. You can return to being a son or daughter again and have more time to devote to your own health.
Schedule a Tour and Sample Our Delicious Food
Sampling the food during a tour is a great way to get a taste of what we offer. It’s also the right time to compare floor plans, see the on-site amenities, and speak with our team members and residents. Whether looking for a community for yourself or a loved one, The Retreat at Alameda prioritizes everything that’s important for healthy senior lifestyles. Contact us today and we’ll schedule your visit.
