Nursing Update

As we age, our nutrition needs change—and many older adults don’t eat as well as they should. This can result in malnutrition, vitamin deficiencies, and a number of chronic diseases. The good news is that it’s never too late to develop better nutrition habits based on the latest healthy eating guidelines. Following a balanced-diet meal plan can help you reduce your risk for illness and stay active and independent for longer.

Here are some steps you can take now to enjoy the benefits of healthy eating.

1. Eat more whole foods, and limit processed foods.

Whole foods are foods that are close to their natural state when you purchase them; they are either minimally processed or not processed at all. These foods tend to be more satisfying and richer in vitamins, minerals, fiber, and antioxidants compared to processed foods. They also often have a lower glycemic load, meaning they cause a slower increase in blood sugar levels compared to processed foods. This helps you maintain steady energy levels while reducing your risk of insulin resistance and type 2 diabetes.

2. Create a healthy-eating meal plan ahead of time.

When we're tired or stressed, cooking a healthy dinner is often the last thing we want to do—and it can be tempting to make unhealthy food choices. Meal planning done in advance, on the other hand, makes you better prepared to choose smart options. It can also help you stretch your budget further, since you're only buying the foods you need. 

3. Drink water with your meals and eat water-rich foods.

Water is critical to almost all bodily functions, from lubricating our joints to pumping blood to our heart—yet many older adults don’t drink enough. Certain medications can also affect your hydration levels. That’s why staying hydrated is such an important part of healthy aging.

4. Focus on getting enough protein to prevent muscle loss.

Between the ages of 40 and 80, adults lose up to 50% of their muscle mass. Since dietary protein helps us maintain and build muscle, healthy eating guidelines emphasize getting enough of this nutrient. An older adult who weighs 150 pounds should aim to consume 68-83 grams of dietary protein daily.

5. Eat fiber-rich foods.

Fiber is a type of carbohydrate that helps regulate our digestive system. It can even help reduce the risk of heart disease, type 2 diabetes, and certain cancers. Too little fiber can cause constipation and put you at greater risk for chronic disease. But about 95% of adults don't get enough in their daily diet.

The recommended daily intake of fiber for adults age 51-71+ is 30 grams for men and 21 grams for women. You can get your fiber from an array of plant-based and whole-grain foods.

https://www.ncoa.org/article/6-healthy-eating-habits-for-older-adults/