The U.S. population is aging. The number of people 65 and over is projected to increase by 47% to 82 million by 2050. This is great news because people live longer and happier lives these days, and we get more time to spend with our loved ones.
One of the best ways to ensure a long, healthy life is with proper nutrition. Do you want to learn how to make senior meals more nutritious? Read on for some solid senior nutrition advice!
Building a balanced plate is a great way to ensure that you're meeting all of your nutritional needs. Historically, people relied on the food pyramid to do this, but we've had advancements that make the meal planning process much easier.
The USDA has done extensive research on nutrition and developed guidelines to help you build a healthy and balanced meal. Today, the USDA relies on a program called MyPlate which replaces the food pyramid. Generally, you want a meal to have five elements present:
Vegetables and grains take up the largest portion of your plate, while fruit and protein take up slightly smaller portions. Dairy is the smallest element. In practice your meals might look like this:
Protein is a vital nutrient for people of all ages, but especially for seniors. Protein helps support your immune system, physical function, and it keeps your muscles strong.
Many elderly folks battle a loss in muscle mass as they age, a condition known as sarcopenia. While decreased muscle mass might not sound like a big deal, it's important to know that sarcopenia leads to disability, frailty, and even death. If you want your loved ones to stay strong and independent, then a diet rich in protein is the first line of defense.
Every single nutrition expert says that a diet high in fiber is critical to a healthy digestive system, yet only 7% of Americans get the recommended amount of fiber in their diet.
Foods that are rich in fiber, like fruits, vegetables, and whole grains help reduce the risk of heart disease, especially for those with diabetes. Studies demonstrate that fiber also helps regulate your digestive system, and lower cholesterol, blood pressure, and inflammation. Good sources of fiber include:
Many people become diabetic as they age. As a result, they need to take special precautions with what they eat. You want to ensure that diabetics maintain consistent blood glucose levels throughout the day, and what you eat is a powerful way to do just that.
When you're meal planning for the elderly with diabetes, avoid foods that are rich in sugar and simple carbohydrates that spike blood glucose levels and then send them crashing down. Instead, look for foods that are high in fiber and protein. Both of these help stabilize blood glucose throughout the day.
Hypertension is a serious condition that needs serious consideration when you're meal planning. The biggest culprit when it comes to hypertension is added sodium which drives up blood pressure levels. As a result, it's important to make sure your diet is packed with lower sodium alternatives.
Many people with hypertension have some luck following the DASH diet. This diet is focused on the following ingredients to keep blood pressure at healthy levels:
Limit items high in fat, sodium, and sugar.
Many elderly adults get too many calories, while others struggle with getting enough calories in their day. It's important to consider things like activity and hunger levels when planning out senior meals.
If someone needs fewer calories, consider boosting the proportion of nutrient-dense, low-calorie foods like fruits and vegetables, and reducing the amount of fats and sugars. If someone isn't getting enough calories in their day, then consider adding drinks like Ensure to boost caloric and nutrient intake.
Staying hydrated is one of the most common healthy aging tips for good reason. Water is necessary for nearly all bodily functions, including digestion, joint lubrication, and heart health. For this reason, it's super important that seniors get enough fluids in their diet daily.
Experts recommend that adults consume between 9 and 13 cups of water a day. If someone has a hard time tolerating the flavor of plain water, consider sugar-free flavor additives to make it easier for them to consume. You can also add water-rich foods to their diet for an extra hydration boost, including:
No matter how old you are, it is difficult to stick to a healthy diet if you don't do some planning in advance. This is especially true for seniors with limited budgets or capabilities. Take some time to research simple, healthy meals that you make in advance and then reheat when it's time to eat.
Another thing to consider are senior living communities that take all of the prep work out of eating. One of the best aspects of senior community living is wellness opportunities that are built into daily life. Many have dining areas that prepare meals for residents daily, so they always have something healthy and tasty to eat.
Planning a nutritious diet for seniors isn't that different from planning one for younger adults. However, it is critical that your meal planning for the elderly includes a holistic approach. Consider conditions like diabetes and hypertension, and build your meals from there!
Are you interested in a community where high-quality senior meals are easily accessible? The staff at Ormond In the Pines are highly skilled at providing an enriching environment where seniors thrive in their golden years.
Contact us today to learn all about the incredible accommodations we offer in our community!