Healthy Nutrition for Seniors: Key Tips for Aging Well

Malnutrition, a health condition caused by deficient or excessive nutritional intake, can affect anyone, but older adults are especially at risk. Indeed, the non-profit organization HealthinAging.org reports that it’s a more common problem in adults 65 and older. About one in ten seniors living at home don’t eat enough, which could lead to undernutrition, while a third overeat, putting them at risk of overnutrition.

Undernutrition and overnutrition can be detrimental, but the good news is that they’re both preventable.

In this guide to healthy nutrition for seniors, the caring team at Conservatory At Plano, our retirement community in Plano, TX, shares meal planning and balanced diet tips. So please read on, as what you learn here can help you (or your older loved one) meet your body’s nutritional needs for healthy aging.

Identify “Risk Nutrients”

According to a report published on the National Library of Medicine website, “risk nutrients” are those older adults fail to get enough of. They include:

Vitamins B6, B12, and E
Protein
Dietary fiber
Omega-3 fatty acids
Calcium
Magnesium
Potassium

On the other hand, many seniors have high folate and sodium (salt) intake levels.

While the above are the most common risk nutrients in many older adults, they can still vary from one senior to another. As such, older adults must determine their specific risk nutrients to tailor their senior meal planning choices and make appropriate dietary additions and changes.

One of the best ways to do that is to seek advice from your primary healthcare provider and undergo nutritional assessments and screenings. Your doctor can also provide personalized recommendations and educate you on the best dietary sources of your specific risk nutrients.

Regularize Eating at Least Three Meals Daily

According to a study published on PubMed Central, nearly one in five (19.5%) of seniors 70 years and older report skipping meals. The study also mentioned that meal skipping was more common among older adults who:

Have frailty problems
Have diabetes
Have poor oral health
Live alone

Meal skipping can be particularly detrimental to senior wellness, given that older adults already have higher risks for nutritional deficiencies. The fewer meals they have, the fewer nutrients they get, further elevating their risk of malnutrition.

For those reasons, seniors should make it a habit to eat breakfast, lunch, and dinner regularly. Regular meals that incorporate various foods from each of the following food groups can help meet the aging body’s nutritional needs:

Vegetables, including dark green, red/orange, starchy vegetables, and legumes (like beans and peas)
Fruits, such as citruses (oranges and grapefruits), berries, cherries, peaches, grapes, and pineapples
Grains, such as barley, cornmeal, oats, rice, rye, and wheat (preferably whole grains)
Protein foods, including lean, low-fat meats and poultry, seafood, nuts, seeds, beans, eggs, and soy products
Dairy, including milk, cheese, yogurt, and calcium-fortified soy beverages

In our independent living community, Conservatory At Plano, our residents enjoy access to the exclusive Sensations dining program, prepared by talented, dedicated chefs. By preparing the meals for them, we encourage our residents to eat more healthily and regularly.

Know Your Recommended Calorie Intake

A calorie is a unit of measure that identifies how much energy a food or a drink contains. Calories are crucial because the body uses them for many functions, from breathing to thinking and moving.

As people age, though, the amount of calories the body needs typically shrinks as older individuals tend to:

Engage in less physical activity
Lose muscle mass
Have a higher percentage of body fat

Still, the number of calories older adults should get depends on their level of physical activity and sex. According to the National Institute on Aging, the recommended calorie intake for adults 60 and over are:

1,600 for women who aren’t physically active
1,800 for moderately active women
2,000 to 2,200 for women with active lifestyles
2,000 to 2,200 for men who aren’t physically active
2,200 to 2,400 for moderately active men
2,400 to 2,600 for men with active lifestyles

At Conservatory At Plano, we understand the close relationship between aging, dietary needs, and physical activities. For this reason, we always encourage our older residents to participate in our independent living community’s Celebrations program. We have meticulously crafted this program to ensure it is full of senior-friendly, engaging activities and events for the body, mind, and soul.

Stay Hydrated

Water is a critical nutrient that plays many roles and functions, including:

Being a primary ingredient in blood, digestive juices, sweat, and urine
Being a crucial component of lean muscle, fat, and bones
Helping eliminate the body’s metabolism by-products
Regulating body temperature through perspiration
Cushioning and lubricating joints
Moistening mucous membranes, such as those in the mouth and the lungs
Aiding digestion and preventing constipation
Moisturizing the skin

Given all its roles, plus the fact that the body continuously loses water from the skin, urine, bowel movements, and lungs, it’s easy to become dehydrated. So, everyone needs to drink enough water, but it’s even more vital for older adults who lead active lifestyles in independent living communities as they sweat more.

According to NIH Medline Plus, a study links good hydration and healthy aging together. People who stay well-hydrated throughout their lives are less likely to develop chronic diseases. They may even enjoy better health and live longer.

The recommended daily fluid intake is eight glasses, with water being the ideal choice. However, seniors who engage in many daily physical activities should consider drinking more water.

Achieve Healthy Nutrition for Seniors With These Tips

Identifying risk nutrients, eating three daily meals regularly, monitoring calorie intake, and staying hydrated are all strategies that can promote healthy nutrition for seniors. By implementing these tactics, you or your older loved one can reduce the risks and consequences of malnutrition and live healthily and perhaps even longer!

At Conservatory At Plano, our independent living community in Plano, TX, the top priority is our residents’ health and well-being. For this reason, we provide them easy and convenient access to nourishing, chef-prepared meals served in our inviting, restaurant-like dining room. We also offer many other exceptional amenities, from engaging activities and events to health and fitness programs.