As we age, our nutrition needs change—and many older adults don’t eat as well as they should. Following a balanced-diet meal plan can help you reduce your risk for illness and stay active and independent for longer.
At the Brookhouse Home, our in-house chef and his kitchen staff serve up some superb and healthy meals. However, finishing all our vegetables and making smart food choices still applies whether a meal is prepared by a chef or in the home. During the holiday season we all slip a little and overindulge. That is part of the fun! This can result in malnutrition, vitamin deficiencies, and several chronic diseases. The good news is that it’s never too late to develop better nutrition habits based on the latest healthy eating guidelines. The National Council on Aging has offered some insights into healthy eating – even during the Thanksgiving, Hannukah and Christmas.
Key Takeaways During the Holiday & Beyond
Eat more whole foods, and limit processed foods
Brookhouse Home meals by Chef Dennis Cox
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, the NCOA article notes. This helps you maintain steady energy levels while reducing your risk of insulin resistance and type 2 diabetes.
Some examples of whole foods include:
Fruits and vegetables (fresh, frozen, unsweetened dried)
Meat, poultry, and seafood
Nuts, seeds, and beans
Whole grains (e.g., brown rice and quinoa)
Plain yogurt
Eggs
Processed foods undergo cooking, roasting, grinding, separation, boiling, or pasteurization to make them safe to eat, cheaper to produce, or shelf stable. They are designed to be tasty, convenient, and visually appealing. That’s why processed foods are often high in salt, sugar, starches, refined grains, and preservatives as well as artificial colors and flavorings. These additives can have negative effects on health, such as increasing inflammation and raising the risk of obesity, heart disease, and other chronic conditions. Processed foods also tend to be low in nutrients and high in calories (which is why these foods are often referred to as “empty calories”).
Some examples of processed foods include:
Breakfast cereals
Packaged bread and bakery goods
Canned fruits and vegetables
Frozen dinners and meals
Instant noodles and pasta meals
Jarred pasta sauces and condiments
Pre-packaged desserts and dessert mixes
Soda and sugary drinks
Packaged soups and broths
Bottled salad dressings and marinades
Frozen pizzas and pizza rolls
Granola bars and protein bars
Instant coffee and flavored coffee drinks
Packaged snacks such as chips, crackers, and pretzels
Deli and processed meats like bacon and sausage
Cheese spreads and processed cheese slices
Try to limit your consumption of processed foods to just a few times a week.
Adhere to a healthy-eating meal plan
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. Believe it or not, shopping according to your meal plan also helps save our planet because we prevent food waste and lower our environmental footprint. The article notes that with fewer trips to the store for forgotten or missing ingredients,” says Gretchen Tanbonliong, Associate Director for Health & Wellness at NCOA and a registered dietitian nutritionist.
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.
Unless you are on a fluid-restricted diet prescribed by your health care provider, the National Academy of Medicine provides a general guide for healthy adults aged 19 years and over: 9 to 13 cups of fluid daily for healthy women and men aged 19 years and over. If you have trouble drinking fluids, try including water-rich foods with every meal. These include watermelon, cucumbers, lettuce, strawberries, tomatoes, and celery as well as low-sodium soups, broths, and stews.
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.
Your protein intake should be spread out over several meals to provide the most benefit. Try to get 25-30 grams at each meal, depending on how much you weigh. What are the best sources of dietary protein? Low fat dairy products, meat, seafood, and poultry are all good choices. If you follow a mostly plant-based diet, whole grains, seeds, nuts, beans, and lentils are other protein-rich options.
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, such as:
Bananas
Black beans
Apples
Quinoa
Whole-grain bread
Cabbage
Almonds
Watch your sodium intake
Consuming excess dietary sodium can cause your body to retain too much fluid, causing high blood pressure. This creates extra strain on your heart and can lead to heart failure, stroke, and kidney disease.
The American Heart Association recommends no more than 1,500 mg of sodium per day for most adults, especially those with high blood pressure. You can reduce your sodium intake by limiting processed foods and by seasoning your food with herbs and lemon juice instead of salt.
