SENIORS CAN LOOK TO VARIOUS FOODS TO EAT A MORE NUTRITIOUS DIET
Dietary choices are important as people get older, and seniors should aspire to maximize the nutrients they consume.
• Seeds: A 2022 study
found that the nutrients in
chia seeds can help prevent
cancer, GI tract-related
diseases, and cardiovascular
disease. Chia
seeds also may help people
manage their type 2
diabetes, high blood pressure
and high cholesterol.
Seeds, including flax and
hemp, also are high in inflammation
fighting omega
3 fatty acids.
• Fruits: Seniors should
enjoy around 1.5 to 2 cups
of fruits each day. Fruits are an important source of potassium,
fiber, vitamin C, folate, and vitamin A. Avocado is
loaded with nourishing fats, antioxidants and other nutrients
that support health.
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The right foods and beverages fuel the body and
provide the nutrients necessary to maintain health.
But it’s worth noting that the foods a person enjoys
during much of their life may not be ideal for them as they
age.
Dietary needs change as a person gets older. MedlinePlus
says the best foods for older adults prioritize nutrient-dense,
easy-to-chew foods that are gentle on digestion. These
foods also should incorporate a balance of lean proteins
to help maintain muscle mass, fiber that promotes regular
digestion, and healthy fats to support the brain and heart.
Here are some foods seniors can incorporate into their
daily diets that may provide that extra spring in their step,
courtesy of the National Council on Aging and Healthline.
• Dark, leafy greens: Foods like kale and spinach are rich
in carotonoids, which may protect the eyes against oxidative
damage. Spinach is particularly high in vitamins A and
C, which help moderate blood pressure to protect the heart.
Vitamin K is another important nutrient in leafy greens that
plays a role in osteoporosis prevention.
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• Lean protein: Seniors need adequate protein to slow down
or prevent the natural loss of muscle that occurs as one
ages. A person can use the U.S. Department of Agriculture
calculator to figure out how much protein to eat based on
their age and other factors. Good sources of protein include
lean meat and poultry, seafood, eggs, lentils, beans, nuts,
and seeds.
• Cruciferous vegetables: These vegetables like cabbage,
broccoli, Brussels sprouts, and turnips are great sources of
fiber, vitamins, and cancer-preventing phytochemicals.
• Whole grains: Whole grains provide lasting energy the
body needs throughout the day. Quinoa, brown rice and
oatmeal are some examples of whole grains.
• Healthy fats: Some seniors may have grown up thinking
that fats are something to avoid. However, healthy unsaturated
fats are important for heart and brain health. They
also are excellent for adding calorie density for those with
smaller appetites. Olive oil, nuts and peanut butter are good
choices for healthy fats.
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