Nutrition Tips for Seniors

Green Settlements Staff

A balanced, nutritious diet is essential at any age. As our immune systems weaken, daily intake of vitamins and minerals becomes even more essential for staying fit. Check out a few quick tips for staying happy and healthy well into retirement.

Stay Hydrated

Adults lose more than 80 ounces of water through normal daily activities. Seniors are at an especially high risk of dehydration, which can lead to symptoms like dizziness and confusion and subsequent falls and bodily injury. Experts recommend drinking at least 64 ounces of fluids throughout the day. These fluids should not, however, contain caffeine (which can lead to dehydration) or added sugars (which will provide excess calories). Eating vegetables and fruits also provides some hydration, which is all the more reason to eat a colorful diet.

Get Enough Fiber

Everyone knows fiber is essential for regularity and healthy digestion, but did you know about its heart-health benefits? A fiber-rich diet is shown to lower LDL cholesterol levels as well as heart disease risk. Seniors should look for opportunities to include high-fiber foods at every meal. At breakfast, fiber can come from oatmeal or whole-grain breads. Throughout the rest of the day, lentils, beans, and vegetables can help you reach the FDA’s recommended 25 grams of fiber. If you’re having trouble getting enough fiber, you might consider adding a fiber supplement to your diet.

Choose Health and Convenience

Eating well can be especially challenging for seniors on fixed budgets. This — in addition to mobility and other health issues — leads many to choose cost and convenience over nutritional value or even taste. While shopping, seniors should take their time to assess the full range of options and identify foods that are nutritious, cost effective, and easy to prepare. When it comes to canned foods, for example, seniors should opt for varieties without added sodium and preservatives. In the frozen section, take care to load your cart with fruits and vegetables. You’ll get the benefits of fiber and vitamins without having to sweat over shelf life.

Always consult your doctor before making any major changes to your diet or activity level. Want more health and nutrition tips? Read more senior health guides on Green Settlements.

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