Proper nutrition is necessary for good health at any life stage, but older adults have specific nutritional needs and may face particular age-related challenges. As you get older, your body experiences natural changes that affect how you digest and use food. Medical conditions like iron and vitamin deficiencies, osteoporosis, and malnutrition can cause dramatic weight loss or fluctuations. These changes and conditions can affect what you need to stay healthy.

As a general rule, seniors need fewer calories but more nutrients than younger people. Muscle mass and strength slowly deteriorate as people approach their forties, then more rapidly when people are in their sixties. This loss of muscle mass, combined with a generally more sedentary lifestyle, loss of bone density, and decreased mobility, means that seniors use calories at a slower rate. At the same time, seniors need to take in more nutrients to keep their systems strong and functioning well.

Despite the importance of practicing good nutrition habits, it can be difficult for older adults to do so due to physical, mental, social, and financial constraints. In this article, we’ll discuss the importance of good nutrition in your golden years, explore common barriers to a senior’s healthy diet, and offer four ways seniors can cultivate healthier habits.

What does proper nutrition look like?

While “eat more fruits and veggies” is the universal calling card for eating well, most people struggle with understanding what good nutrition actually looks like in practice. For seniors, the goal should be to maximize the amount of nutrient-dense foods you eat.

What are nutrient-dense foods? Foods that are high in protein, vitamins, and minerals but do not contain many calories are considered “nutrient dense.” Aim to make every calorie count and avoid “empty calorie” foods with added sugars, saturated fats, and excess sodium.

Key nutrients that older adults should seek out include protein, vitamin D, vitamin B12, calcium, and fiber. Foods that can help you or your senior loved one meet the daily recommended amounts of these nutrients include:

• 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.

In addition to eating a balanced diet rich in nutrient-heavy foods, staying hydrated is crucial to maintaining good nutrition. The sensation of thirst declines with age, leaving older adults prone to dehydration.

The recommended daily amount is six 8-ounce glasses of water and other unsweetened beverages. Low-fat or fat-free milk, 100% fruit or vegetable juice, and fortified soy beverages can all count toward this daily amount. Just remember to avoid sugary, caffeinated, or alcoholic drinks. If bladder issues or other medical conditions make it difficult to stay hydrated, talk to your healthcare provider about your options.

Why is maintaining a healthy diet such a struggle?

If you feel like maintaining a healthy diet is an impossible task, you’re not alone! The cost and availability of healthy food, the time and energy required to prepare healthy meals, and even a lack of education about what good nutrition entails can all impact a senior’s ability to eat well. Seniors are also vulnerable to experiencing additional barriers to good nutrition, such as:

Accessibility: Older adults who can no longer drive, for example, might find it harder to shop for healthy food, which may not be as accessible as prepackaged meals. This becomes an even greater barrier if they live in a food desert, where grocery stores may be too far away to reach by foot or delivery service. For some seniors, food shopping is an overwhelming and intimidating task from start to finish, especially when considering the steps required for meal planning and food preparation.

Income: Seniors are also increasingly facing financial hardship, with many senior households only an unexpected expense or two away from financial insecurity. This does not include the senior households already facing financial insecurity that may need 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 can further complicate matters, as grieving older adults may develop loneliness and depression or find it difficult to adjust their cooking habits to one portion. Seniors are also likely to face mobility issues and medical conditions that can affect everything from their ability to chop vegetables to their body’s ability to absorb certain vitamins.

How can I build and maintain healthy nutrition habits?

The first step to good nutrition is eating well, which can help maintain and strengthen your immune health, brain and heart health, memory function, muscle tone, and mental well-being. However, nutrition is not limited to what is on your plate. Maintaining a regular eating schedule, making your meals more enjoyable, and following food safety guidelines also play a part.

Follow a regular routine. Your metabolism works best when you are providing it with a steady source of energy, so avoid skipping meals, which can slow your metabolism down. 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.

Share mealtime responsibilities. Sharing meals with loved ones is a great way to enjoy mealtime more. Taking this time to connect can help boost your mental and emotional well-being, especially if you are struggling with loneliness or depression. You can even ask friends and family to help you plan meals, reducing decision fatigue and the stress of deciding what to eat in the moment. Families can balance the task of meal preparation by making it a shared activity and cooking two or three easy-to-freeze options together at one time.

Remember to follow food safety guidelines.

• Wash your hands and surfaces often
• Pay attention to expiration dates
• Cook foods to the proper temperatures
• Refrigerate any leftovers promptly.
• Keep senior-specific safety considerations in mind as well, such as dietary restrictions, difficulties with chewing or swallowing, and difficulties with chopping and slicing foods (pre-cut options are great for this).

Consider senior living. While good nutrition is achievable at home, senior living communities help promote senior health with an entire team of dining services experts.

• On-site dining options make it easy to enjoy healthy snacks and nutritious meals without the added worry of buying and prepping the food.

• Dietary preferences, restrictions, and limitations can be easily accommodated to ensure a balanced diet.
• Scheduled mealtimes provide a sense of routine and consistency.
• Opportunities for social dining increase the appeal of mealtimes and encourage seniors to enjoy food for pleasure and its nutritional benefits.
• Many communities offer educational programs and materials to help seniors maintain their nutritional and overall health.

To learn more about choosing the right senior living community for yourself or a senior loved one, contact a Stoney Brook senior living expert today. Experience the Stoney Brook difference and the many benefits of relationship-centered living! Subscribe to our blog for valuable free resources. Schedule a tour at any of our Central Texas assisted living and memory care communities and see why our residents call Stoney Brook home.