As we age, our nutritional needs evolve, making it essential to adjust our diets accordingly. Maintaining a balanced diet remains a cornerstone of a healthy lifestyle, especially for older adults. Selecting the right foods ensures the aging body gets the vital nutrients, vitamins, and minerals it needs to thrive.

It is important for people of every age to eat a healthy and balanced diet that provides your body with the necessary nutrients. Nutrients such as proteins, vitamins, minerals, water, fats, and carbohydrates help our bodies function properly and provide energy. Eating a healthy diet also helps people control their weight and reduce their risk of certain diseases such as heart disease, type 2 diabetes, high blood pressure, and osteoporosis.

Aging adults must keep in mind that their nutritional needs will continue to change as they get older, making it important to change and monitor their diets. In this guide, we will discuss how the nutritional needs of adults change as they age as well as actions they can take to ensure they are eating a healthy and balanced diet.

How Does Aging Affect Healthy Eating?

Metabolism naturally slows down with age which means that people do not need to consume as many calories as they get older. Excessive consumption of sugars and fats can lead to unhealthy and unnecessary weight gain. However, aging bodies often require higher levels of specific nutrients to maintain optimal health.

Seniors should make sure they are getting more of the following nutrients:

• Calcium and vitamin D: The risk of osteoporosis and bone fractures increases with age, making it important for seniors to consume more foods with calcium and vitamin D which promote bone health. These nutrients are found in foods such as fortified cereals, milk, dark green leafy vegetables, and canned fish like tuna. Seniors can also take calcium supplements that contain vitamin D.
• Protein: Seniors should consume the right amount of protein to maintain their strength and muscle mass which helps improve mobility and reduce the risk of falls. The best sources of protein for seniors include lean meats such as chicken breast, fish, pork loin, and beef tenderloin; dairy products including eggs, milk, cottage cheese, and Greek yogurt; and plant-based foods like beans, nuts, lentils, tofu, and seeds. Protein bars and powders are also good sources of protein for seniors.
• Vitamin B12: Vitamin B12 helps promote cognitive health and nerve function, but many seniors experience vitamin B12 deficiencies because the ability to absorb it decreases with age. Seniors can consume more vitamin B12 by taking supplements or eating fortified cereals, lean meats, and certain fish and seafood.
• Fiber: Consuming enough fiber reduces the risk of constipation by promoting digestive health, as well as the risk of heart disease and type 2 diabetes. Seniors can increase their fiber intake by eating fruits, vegetables like peas and beans, and whole grain bread.
• Water: Seniors are at high risk of dehydration because their sense of thirst decreases with age. Staying hydrated by drinking enough water and fluids can improve nutrient absorption and contribute to a senior’s overall health.
• Potassium: Consuming an adequate amount of potassium and reducing sodium intake can lower the risk of high blood pressure. Fruits, vegetables, and beans are an excellent source of potassium, but make sure to prepare them with herbs and spices instead of salt.
• Healthy fats: Certain fats are healthy for the aging body. Seniors should consume healthy fats, like polyunsaturated and monounsaturated fats, to help reduce their risk of heart disease. These fats are found in a variety of foods, like avocados, nuts, seeds, fish, and olive oil.

What Foods Should Seniors Avoid?

While seniors benefit by increasing their intake of the foods mentioned above, there are also foods that they must avoid to maintain good health. Seniors should lower their intake of the following types of foods:

• Empty calories: Seniors are advised to avoid foods with empty calories. Junk food is filled with empty calories, which simply means that these foods are loaded with calories but contain few nutrients. Examples of such foods are potato chips, candies, baked goods, soda pop, and alcohol.
• Fat and cholesterol: Foods high in fat, salt, and cholesterol are unhealthy. Seniors should particularly avoid foods laden with saturated fats (fats that come from animals) and trans fats (fats that are processed, like stick margarine). Fried foods from fast food chains and store-bought baked products are full of unhealthy fats.

What Does a Healthy Plate Look Like?

For older adults striving to maintain a nutrient-rich diet, understanding what a healthy plate looks like is essential. Think of it as a rainbow on your plate—a vibrant mix of colors that signal nutrient-dense, vitamin-packed foods. Brightly colored options like spinach and oranges are excellent examples of vitamin-rich choices.

A well-balanced healthy plate includes lean protein (such as poultry, beans, eggs, or seafood), colorful fruits and vegetables (like orange carrots, red peppers, or green leafy greens), whole grains (such as oatmeal, whole wheat bread, or brown rice), and low-fat dairy (like milk or fortified soy milk with vitamin D). This combination ensures that seniors consume a variety of nutrients to support overall health and vitality.

How Do Seniors Maintain a Healthy Weight?

Excess weight can lead to significant health problems, particularly for seniors. To maintain a healthy weight, it’s essential to first understand the number of calories needed each day. Equally important is ensuring that daily calorie intake does not exceed the amount burned through activity.

Sticking with a diet that consists of the healthy foods listed above and managing portion sizes is a good start to maintaining a healthy weight. Seniors should also be physically active to control their weight as well as improve their bone strength, balance, and brain function. Set a goal to get at least two and a half hours (150 minutes) of moderate activity each week. Any activity that gets the heart beating faster than its resting rate is considered moderate activity. For at least two days of the week, seniors should do physical activities that make their muscles work harder than usual.

What Affects Seniors’ Healthy Eating Choices?

Several circumstances unique to seniors can negatively affect their food choices. Low-income seniors, for instance, may not have enough money to purchase healthy foods. Certain medications might alter the taste of food, reduce appetite, or produce a dry mouth, making eating difficult. Some seniors may no longer have the ability to cook, which becomes a major obstacle to healthy eating.

The following are factors that can prevent seniors from making healthy eating choices:

• Health conditions: Certain health conditions and chronic illnesses can reduce appetite and alter the senses of taste and smell which can make food less appealing. Some health conditions can also affect the ability of the body to absorb nutrients.
• Dental problems: Poor dental health and the loss of teeth can make chewing and swallowing difficult which causes seniors to eat less.
• Medications: Some medications may reduce appetite, change the way food tastes, or cause dry mouth which decreases food consumption. The ability to absorb nutrients may also be affected.
• Economic factors: Seniors with low income may not be able to afford healthy food.
• Inability to cook: Seniors may not be able to cook due to limited physical or cognitive abilities. The inability to cook for themselves makes it more difficult to get regular, nutritious meals.
• Social isolation: Seniors who do not get enough social interaction with friends and family may fall into poor eating habits.
• Food safety: The immune systems of seniors are not as strong as they used to be which makes them more susceptible to foodborne illnesses.

What are Solutions to Problems with Healthy Nutrition?

If you or your senior loved ones are faced with any of the above-mentioned problems that can prevent them from eating a healthy diet, it is important to find solutions to these problems to promote healthy eating. The following are effective solutions to the most common problems that may prevent seniors from eating healthy:

• Visit a doctor: If chronic illnesses or other health conditions are affecting a senior’s appetite or ability to chew and swallow, they should visit a doctor to help manage their condition. Alleviating symptoms and taking the proper medications can help restore a senior’s appetite. A doctor may also be able to treat certain mobility issues that prevent seniors from cooking.
• Visit a dentist: Seniors with dental issues should visit the dentist to treat oral diseases and provide crowns or dental implants that make it easier for seniors to chew and swallow their food.
• Drink fluids: Drinking water or other fluids during a meal can make it easier for seniors to swallow their food.
• Check medications: Certain medications can cause loss of appetite, difficulty chewing and swallowing, and alter the taste of food. Seniors who experience these issues should talk to their doctor about these side effects and the possibility of changing their medications. No changes should be made without the approval of the doctor.
• Share meals with others: Seniors can avoid eating alone by inviting friends and family over for meals or hosting potlucks and other gatherings. They can also visit a local senior center or community center for a couple meals each week.
• Seek home care: Home care providers typically offer meal preparation as part of their home care services. A caregiver can prepare meals for seniors in their care and help them eat.

Home Care Services from Assisting Hands

It is crucial for seniors to eat a nutritious diet to maintain their health. Dieticians, nutritionists, and physicians can offer valuable guidance to help older adults adopt healthier eating habits. Similarly, professional caregivers from Assisting Hands Home Care play a key role in supporting a balanced diet for seniors.

At Assisting Hands Home Care, we are committed to enhancing the well-being of the seniors we serve with our home care services. Our caregivers assist with a range of personal care tasks, including the preparation of nutritious meals tailored to meet specific dietary needs. We also provide support with grocery shopping, ensuring access to fresh fruits, vegetables, and other wholesome ingredients essential for a healthy lifestyle.

Assisting Hands Home Care provides comprehensive, non-medical home health care to the senior population in the communities surrounding Cook and DuPage counties in Illinois. With flexible care options, from respite care to 24-hour home care, we are prepared to meet your elderly loved one’s daily care needs. To learn how our services can help you or your senior loved one, call Assisting Hands Home Care at (630) 407-1932.