Eating right for older adults
Source: The Academy of Nutrition and Dietetics
Healthy eating is recommended throughout life. But as we age, certain factors can affect our nutrient needs. Choosing a variety of foods from all food groups – vegetables, fruits, grains, dairy and protein – will help you build a healthy eating routine. The following tips can help you get started on your way to eating right.
Fill half your plate with produce. Eat a variety of brightly colored vegetables, including dark green, red and orange. Beans, peas and lentils are also good choices. Fresh, frozen and canned vegetables can all be healthful options. Look for “reduced sodium” or “no-salt added” on the labels. Add fruit to meals, snacks or dessert. Choose fruits that are fresh, dried, frozen, or canned in water or 100% juice.
Make at least half your grains whole. Choose breads, cereals, crackers and noodles made with 100% whole grains. Whole grain tortillas, brown rice, bulgur and oats all count. Also, look for cereals that are fiber-rich and fortified with vitamin B12, which decreases in absorption as we age or due to some medications.
Switch to fat-free or low-fat dairy. Older adults need more calcium and vitamin D to help keep their bones healthy. Include three servings of milk, yogurt or cheese each day. If you are lactose intolerant or vegan, try lactose-free milk or a calcium-fortified plant-based milk alternative, such as soy or almond.
Vary your protein choices. In addition to lean meat, poultry and eggs, choose seafood, nuts, beans, peas and lentils in your meals. Include a protein source with all meals and snacks. Protein foods derived from animal sources also provide vitamin B12, and certain plant-based foods may be fortified.
Limit sodium, saturated fat and added sugar. Choose foods with lower amounts of sodium. Add spices or herbs to season food without adding salt. Switch from solid fats to oils when cooking. Make sources of saturated fats, including dessert, fried food, pizza and processed meat, occasional choices. Select fresh fruit for dessert in place of treats with added sugar.
Stay well-hydrated. Drink plenty of water throughout the day to prevent dehydration and promote good digestion. Other unsweetened beverages can help meet fluid needs, including low- or fat-free milk, fortified soy beverages, and 100% fruit. Choose these in place of sugary drinks.
Be mindful of portion sizes. Most older adults need fewer calories than in their younger years. Avoid oversized portions. Try using smaller plates, bowls and glasses.
