People are living longer, enjoying active lifestyles well into their 80s and 90s. Study after study confirms eating well can make a dramatic difference in the quality of life for older adults. You are never too old to enjoy the benefits of improved nutrition. With nutrient-rich foods, you can usually feel a difference in your energy levels and enjoyment of life. In fact, as we get older, our food choices become even more important to our health.
Focus on Nutrient Density
As adults age, they need fewer total calories, but higher amounts of some nutrients, especially calcium and vitamin D. In terms of nutrition, you need to focus on quality, not quantity. For both optimal physical and mental health, older adults truly need to make every calorie count.
Older adulthood is not the time for extreme diets or drastic weight loss. Your goal should be to eat better while staying within your calorie needs. Fad diets frequently eliminate entire food groups, which can lead to serious nutrient gaps. Rapid weight loss often leads to a loss of lean body mass, exactly the opposite of what older people need for good health. Aim for a stable weight as you get older. If you want to lose a few pounds, talk to your healthcare provider or a registered dietitian about the best plan for you. The right balance of foods and activities can help you maintain strong muscles and bones.
Enjoy the Power of Protein People of all ages need protein for strong, healthy bodies. Some older adults do not get the protein they need to maintain muscle mass, fight infection, and recover from an accident or surgery. Chewing protein foods such as meat also can be a problem for older adults. Here are some tips to increase your protein intake.
- Enjoy More Beans. Add canned beans to salads, soups, rice dishes, and casseroles.
- Make Your Crackers Count. Spread peanut butter on whole-grain crackers and eat them as snacks or alongside soup, chili, or salad.
- Boost Up Your Eggs. Mix grated, low-fat cheese or extra whites into scrambled eggs.
- Cook with Milk. Use fat-free or low-fat milk rather than water to make soup or oatmeal.
- Use Dry Milk Powder. Mix a spoonful of dry milk into fluid milk, cream soups, and mashed potatoes for added protein.
Did you know that Tioga Opportunities, Inc. has Registered Dieticians that can assist you with your nutritional needs? Call us at 607-687-4120 for more information.
Prepared for Tioga Opportunities, Inc. Adapted from the Academy of Nutrition and Dietetics, 2021