Healthy eating habits remain important especially as seniors age. Older people tend to not eat as well as they should, leading to a range of health issues. Knowing what a healthy plate looks like and leaning on the companionship of caregivers during mealtimes helps seniors practice healthy eating habits.
What health problems develop from unhealthy eating?
An aging body that is denied essential vitamins and nutrients through food is at a greater risk for malnutrition. Seniors who do not consume enough vitamins experience vitamin deficiency. Failing to eat right also puts the elderly at risk for developing chronic diseases.
Healthy foods ward off a range of severe illnesses. Conversely, a lack of eating nutritious foods can lead to cardiovascular disease, type 2 diabetes, and some cancers. Mental health issues, such as depression and anxiety, may develop in older adults who fail to eat healthy.
Why do seniors neglect healthy eating habits?
Seniors must fuel their bodies with vitamins and minerals to strengthen their immune system and reap the health benefits. But older adults may struggle to eat well due to dental issues, chewing or swallowing difficulties, a lack of appetite, loneliness, lack of energy to cook or social isolation.
Plus, nutrition needs change with age. Certain foods must be increased due to age while others decreased. Serving sizes and amounts are also adjusted. Older people can develop healthy eating habits at any age to ensure their bodies receive the nutrients required for healthy aging.
What are the best healthy eating habits for seniors?
1. Eat more whole foods
Whole foods include those in their natural state, such as vegetables, fruits, nuts, seeds, and eggs. Minimally processed foods are recommended, too, and include yogurt and whole grains. Choose colorful vegetables, like peppers, spinach, and carrots as well as potassium-rich potatoes.
2. Limit processed foods
Processed foods are roasted, boiled, or pasteurized to ensure safety and shelf-stability. Despite being tasty and convenient, processed foods are higher in salt, sugar, starches, preservatives, and artificial colors and flavorings. Examples include candies, cookies, potato chips, and frozen, ready-to-eat dinners.
3. Plan meals in advance
Healthy meal planning can be done with the help of a caregiver. Then a grocery shopping list is created based on nutritious recipes. A caregiver shops for groceries and prepares meals. Single-serve lunches or dinners can be frozen for consumption later, which makes it easier to reach for healthy foods.
4. Ensure hydration
Hydration is an important part of healthy eating. Water, especially, is necessary for all bodily functions, including the lubrication of joints and pumping blood to the heart. Older adults often neglect their water consumption; plus, being on medications affects their hydration levels.
Seniors should drink enough water daily, which means one-third of their bodyweight in ounces. If an aging person weighs 150 pounds, they should drink 50 ounces of water each day. Water-rich foods are also a part of hydration and include cucumbers, watermelon, tomatoes as well as soups and broths.
5. Consume protein
Dietary protein prevents muscle loss. Since seniors lose up to 50 percent of their muscle mass, protein is critical to their aging bodies. Dairy products, seafood, and meat deliver the protein the elderly need to maintain and build muscle. Aim for 25-30 grams of protein per meal.
Seniors who follow a vegetarian diet can still receive an adequate intake of protein through the consumption of nuts, seeds, lentils, beans, and whole grains. If nuts are too difficult to chew, consider nut pastes and butters instead. Replace grains with milled wholegrains, too.
6. Eat enough fiber
Fiber not only regulates the digestive system but helps reduce the risk of certain diseases, such as cardiovascular disease, type 2 diabetes, and some cancers. Constipation and an elevated risk for chronic diseases are the consequence of not getting enough fiber in a daily diet.
Aging men should aim for 30 grams and women 21 grams of fiber per day. Plant-based and whole-grain foods, such as bananas, apples, and almonds are excellent sources of fiber. Ample amounts of this important nutrient can also be found in quinoa, black beans, cabbage, and whole-grain bread.
7. Limit sodium
The aging body retains fluid when excess sodium is consumed. Fluid retention can lead to high blood pressure, which strains the heart. Stroke, kidney disease, and heart failure are possible health outcomes. Limit sodium to 1,500 mg per day by using herbs instead of salt and limiting processed foods.
Healthy eating habits can be practiced with the help of a family or professional caregiver. Mealtimes are more enjoyable when a caregiver joins the senior at the table—and this social component encourages older people to eat more food on their plate. Caregivers are also available to assist with eating.
Seniors develop healthy eating habits with the help of caregivers at Assisting Hands Home Care. Our compassionate professionals are experienced in providing dependable senior care in the comfort of home. Our daily responsibilities keep seniors physically, emotionally, and socially healthy.
Responsibilities include shopping for groceries and preparing nutritious meals. We serve beverages throughout the day to ensure the senior remains properly hydrated. Our companionship during mealtimes motivates care recipients to consume more food and helps them maintain a healthy weight.
Additionally, our caregivers are tasked with providing discreet assistance with personal hygiene tasks, giving medication reminders, performing light housekeeping, and performing fall risk assessments. We provide safe transportation and escort to local destinations, like the senior center or doctor’s office.
Social health is a vital part of overall health. Our caregivers engage socially with the elderly to keep them stimulated and active. We play games, hold pleasant conversations, and take seniors on outings in the community. Our efforts prevent the loneliness that keeps seniors from eating healthy and staying well.
Assisting Hands Home Care is the preferred senior home care agency for families and seniors in BallenIsles, Boynton Beach, Jupiter, North Palm Beach, Palm Beach, Palm Beach Gardens, Royal Palm Beach, Singer Island, Wellington, West Palm Beach, FL and the surrounding areas. Our caregivers are licensed, bonded, and insured. Call us at (561) 566-5989 to schedule a free in-home consultation and we will develop a care plan that promotes healthy eating and a high quality of life.
