Good nutrition is important at any age, but a senior’s nutritional needs become a top priority as life brings new seasons of age-related challenges. Changes in muscle mass, bone density, mobility, and the gradual transition to a more sedentary lifestyle can greatly impact a senior’s ability to stay healthy, agile, and well. As these changes become more visible, older adults may notice that nutritional habits are more difficult to maintain, especially when nutrients are lacking.

The right nutrients in a senior’s diet can prevent strength and energy levels from deteriorating and allow them to breathe easier, sleep better, stand and walk with less effort, and maintain a higher level of independence. In this article, we’ll explore a senior’s nutritional needs, identify common barriers to healthier habits, and learn how to best support a senior loved one in maintaining good nutrition throughout their golden years. 

Exploring a Senior’s Nutritional Needs

While the age-old recommendation to “eat more fruits and vegetables” is good advice, the nutritional needs of older adults become more complex later in life. Along with consuming various fresh, healthy, and colorful foods, an emphasis on incorporating a daily dose of nutrient-dense options is essential.

Nutrient-Dense Options

To simplify this approach, look for foods high in protein, vitamins, and minerals and whole foods low in sugar, sodium, and saturated fats. Avoid processed foods and beverages with empty calories and opt for those that can help meet the daily recommended amounts for the following key nutrients:

• Protein: eggs, nuts, and nut butter (e.g., peanut butter), beans and other legumes, spinach, oats, low-fat or nonfat dairy, meat, poultry, and fish.
• Vitamin D: fatty fish (e.g., trout, salmon, tuna, and mackerel), egg yolks, fortified low-fat or nonfat milk, and cereal.
• Vitamin B12: seafood, meat, low-fat or nonfat dairy, eggs, and fortified cereal.
• Calcium: low-fat or nonfat dairy, fortified orange juice, winter squash, spinach, edamame, and leafy greens.
• Fiber: whole grains, berries, raw fruits and vegetables, especially cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.

Proper Hydration

A nutrient-rich diet and proper hydration are equally important, especially for older adults. Physical or medical conditions that evolve as we age, such as a declining sense of thirst, mobility limitations, medication complications, or bladder issues, can greatly impact a senior’s ability to stay hydrated and result in complications.

To prevent dehydration, seniors should incorporate the recommended daily amount of water. The goal? Six 8-ounce glasses of water and other unsweetened beverages are key. Low-fat or fat-free milk, 100% fruit or vegetable juice, herbal teas, and fortified soy beverages can all count toward this daily amount. As much as possible, avoid caffeinated drinks, alcoholic beverages, sodas, and other sugary options.

It’s important to note that while warmer weather can remind us to drink more often, the risk of dehydration during the cold weather months or times of seasonal illness is significant and should also be prioritized.

Senior Nutrition: Barriers to Healthier Habits

Maintaining a healthy diet and nutritious meal routine can seem impossible, considering the energy, mental focus, and financial resources needed to do so successfully. These tasks can be overwhelming for anyone, especially older loved ones, who often experience many barriers to good nutrition habits. Staying mindful of these barriers can help seniors and their families plan accordingly when setting realistic nutritional goals.

Transportation: Older adults who no longer drive may have difficulty arranging transportation for routine tasks, such as grocery shopping. They may depend on a loved one or a neighbor to pick up essentials or take them shopping. Waiting to resupply their stock of fresh, healthy items can mean greater reliance on prepackaged meals, processed foods, or skipping meals altogether.

Mobility: Seniors with limited mobility, difficulty standing for long periods of time, or even mild memory loss can easily become tired and frustrated by meal tasks like creating a grocery list, navigating large supermarkets, handling food safely, and managing the cooking process. Establishing a healthy meal routine can seem overwhelming.

Accessibility: Some communities have limited accessibility to healthy food options. If you or your senior loved one lives in a food desert, grocery stores may be too far to reach by foot or delivery service. Seniors and their families may consider utilizing an additional freezer to store frozen fruits and vegetables and healthy prepared meals or exploring meal kit options that ship directly to a home address.

Cost: In the last few years, average weekly grocery bills in the United States have increased significantly, with rising costs from inflation and supply chain issues affecting even the most basic items like milk, bread, and eggs. Seniors managing a fixed income may be forced to choose between affording perishable and expensive fresh vegetables or paying the electric bill. While programs are available to help, seniors may not be aware of them, or funding may not be enough to fill the gap.

Isolation: The death of a spouse or partner can have a significant effect on a senior’s mealtime routine. Grieving older adults may develop loneliness and depression or find it difficult to adjust their cooking habits to one portion. Eating alone without anyone to talk to during mealtimes can also decrease a senior’s motivation to maintain a healthy routine.

Resources & Recommendations for Maintaining a Healthy Diet:

Maintaining a healthy diet starts with eating well, which can help maintain and strengthen immune health, brain and heart health, memory function, muscle tone, and mental well-being. However, managing nutrition is multi-faceted and not limited to what is on your plate, or what you can manage independently. The following tips offer five resources and recommendations for success.

Recruit help with meal preparation. Asking a young family member for help with meal preparation can provide opportunities for connection and help simplify the weekly meal routine. Cooking together once a month and preparing a few easy-to-freeze meals can be a lifesaver for seniors.

Set a meal schedule. A metabolism works best when it is provided with a steady source of energy, and skipping meals can actually slow your metabolism. If you tend to forget about mealtimes, try scheduling reminders on your phone or computer. You can also add meals and snacks to your calendar or set a timer on your watch.

Be selective with pre-made meals. Many supermarkets offer pre-made meals for one or two people, including protein, carbohydrate, and vegetable options. When chosen carefully, these pre-made meals can be a fantastic alternative for seniors looking for a reprieve from cooking. Look for meals with lean meats, fish, whole grains, colorful vegetables, or fresh salads.

Handle food safety. Skipping recommended food safety steps can lead to illness and other unexpected consequences. Be sure to wash hands and surfaces often, pay attention to expiration dates, cook foods to the proper temperature, and refrigerate leftovers promptly. For seniors with dietary restrictions or difficulties with chewing,  swallowing, or chopping and slicing foods, opt for easy-to-manage options with softer textures.

Consider senior living. For some seniors, good nutrition may not be achievable at home. The maintenance-free lifestyle in a senior living community enables them to overcome many common barriers to healthy living. Residents are connected to essential services, amenities, and health resources and supported in maintaining their nutritional health and independence in the following ways:

• Scheduled transportation provides access to local shopping and supermarkets for active seniors who prefer to plan and prepare their own meals.
• On-site dining options make it easy to enjoy healthy snacks and nutritious meals without the added worry of buying and prepping the food.

• Chef-prepared meals are served daily in the community’s dining room at scheduled times for a sense of routine, consistency, and an enjoyable dining experience.
• Dietary preferences, restrictions, and limitations can be easily accommodated to ensure a balanced diet.
• Opportunities for social dining increase the appeal of mealtime and encourage seniors to enjoy food for its nutritional benefits and pleasure.

To learn more about the benefits of senior living in supporting a senior’s health and nutritional needs, contact a Cardinal Bay senior living expert today for additional resources and support. Then, experience the Cardinal Bay difference and the many benefits of relationship-centered living—including the social dining experience!

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