Nutrition tips for older adults
Small steps can get you on the road to eating healthy. Here are some tips to help you on your journey to good nutrition and good health!
Before you eat, think about what goes on your plate or in your bowl. Choose foods that provide the nutrients you need without too many calories. Build your healthy plate with foods like vegetables, fruits, whole grains, low-fat dairy and lean protein foods. Here are a few tips to follow:
- Most older adults need fewer calories than in younger years. Avoid oversized portions. Try using a smaller plate, bowl and glass.
- Make half your plate fruits and vegetables. Eat a variety of vegetables, especially dark green, red and orange vegetables, plus beans and peas. Fresh, frozen and canned vegetables all count. When choosing canned vegetables look for “reduced sodium” or “no-salt-added.”
- Older adults need more calcium and vitamin D to help keep bones healthy. Include three servings of fat-free or low-fat milk, yogurt or cheese each day. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
- Look for whole grains when choosing breads, cereals, pasta and crackers.
- Eat a variety of foods from the protein food group each week, such as seafood, nuts, and beans and peas, as well as lean meat, poultry and eggs.
Also remember to stay physically active. Do something you love to do like walking and gradually increase the duration as you become stronger.
Here’s to healthy eating for seniors!
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