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5 Nutrition Tips for Seniors for Nutrition Month
Tips and Tricks for Senior Nutrition is our focus! Whether you’re a caregiver caring for an elderly loved one or a senior who resides alone these healthy conscience tips will benefit you and your future! Nutrition is one of the biggest key factors for maintaining your health. However, with the number of delicious options the world has to offer, how do we know if we are making the right food choices? According to the National Institute on Aging, “studies show that a good diet in your later years reduces your risk of osteoporosis, high blood pressure, heart diseases, and certain cancers.” Although our energy may decrease as we get older it’s important to keep a balanced diet, especially for older adults.
The Institute for Aging Research (IFAR) has spent 50 years focusing on expanding the quality of life as we age. They have shared 5 nutrition tips for seniors; which are:
- Eat more Fish. If fish is not part of your diet, start including it. The Framingham Osteoporosis Study shows if men and women intake about 3 servings of fish a week, they gain hip bone mineral density (BMD).
- Include adequate protein in your diet. Protein can be consumed by eating meats and plant sources, which ends up preserving lean muscle mass and strength in the legs of older adults. Studies have shown an intake of 80 grams per day in men and 76 grams per day in women between the ages 29-89, is very beneficial to the person’s health.
- Take vitamin D daily. Taking Vitamin D can decrease the risk of falls and fractures in older adults, especially for frail seniors living in nursing homes. Studies have shown seniors who live in a nursing home that take 800 International Units (IU) of vitamin D daily are 72% less likely to fall and fracture a bone than those with low to no vitamin D intake.
- Eat the right kind of dairy to keep hop bones strong. Dairy intake is important. IFAR study has shown drinking milk and yogurt increases your BMD.
- Drinking wine in moderation. This the best step out of all 5! Drinking red wine has been proven to be beneficial for bone health in women. Having one drink per day offers maximum protection. Everything in moderation so drinking more than one glass can show negative effects.
As we age, you’ll notice that our appetites are no longer the same and food may not taste as good as it once used to. Your elderly loved one may skip or pick at their meal. North Star Senior Advisors has seen extreme cases where an elderly person has become so weak from extreme malnutrition. If family members cannot be there to monitor healthy eating habits, it’s important to consider in-home care or assisted living.
In conclusion, maintaining a balanced diet is key, and avoiding processed foods and empty calories such as chips, cookies, soda, and alcohol is also very important. Remember your body is a temple and as we age it’s important to consider your health in order to avoid negative health effects such as diabetes, strokes, heart attacks, cancer, and obesity. You’ll also want to consider light exercises such as a nice stroll, swimming, or weight lifting. No matter how old you are, maintaining a healthy diet and including exercise will benefit you and your health!
For more information about how assisted living can assist with healthy eating and nutrition, call North Star Senior Advisors at 407-796-1582 or visit www.northstarsa.com.
Share this article on social media!
5 Nutrition Tips for Seniors for Nutrition Month
Tips and Tricks for Senior Nutrition is our focus! Whether you’re a caregiver caring for an elderly loved one or a senior who resides alone these healthy conscience tips will benefit you and your future! Nutrition is one of the biggest key factors for maintaining your health. However, with the number of delicious options the world has to offer, how do we know if we are making the right food choices? According to the National Institute on Aging, “studies show that a good diet in your later years reduces your risk of osteoporosis, high blood pressure, heart diseases, and certain cancers.” Although our energy may decrease as we get older it’s important to keep a balanced diet, especially for older adults.
The Institute for Aging Research (IFAR) has spent 50 years focusing on expanding the quality of life as we age. They have shared 5 nutrition tips for seniors; which are:
- Eat more Fish. If fish is not part of your diet, start including it. The Framingham Osteoporosis Study shows if men and women intake about 3 servings of fish a week, they gain hip bone mineral density (BMD).
- Include adequate protein in your diet. Protein can be consumed by eating meats and plant sources, which ends up preserving lean muscle mass and strength in the legs of older adults. Studies have shown an intake of 80 grams per day in men and 76 grams per day in women between the ages 29-89, is very beneficial to the person’s health.
- Take vitamin D daily. Taking Vitamin D can decrease the risk of falls and fractures in older adults, especially for frail seniors living in nursing homes. Studies have shown seniors who live in a nursing home that take 800 International Units (IU) of vitamin D daily are 72% less likely to fall and fracture a bone than those with low to no vitamin D intake.
- Eat the right kind of dairy to keep hop bones strong. Dairy intake is important. IFAR study has shown drinking milk and yogurt increases your BMD.
- Drinking wine in moderation. This the best step out of all 5! Drinking red wine has been proven to be beneficial for bone health in women. Having one drink per day offers maximum protection. Everything in moderation so drinking more than one glass can show negative effects.
As we age, you’ll notice that our appetites are no longer the same and food may not taste as good as it once used to. Your elderly loved one may skip or pick at their meal. North Star Senior Advisors has seen extreme cases where an elderly person has become so weak from extreme malnutrition. If family members cannot be there to monitor healthy eating habits, it’s important to consider in-home care or assisted living.
In conclusion, maintaining a balanced diet is key, and avoiding processed foods and empty calories such as chips, cookies, soda, and alcohol is also very important. Remember your body is a temple and as we age it’s important to consider your health in order to avoid negative health effects such as diabetes, strokes, heart attacks, cancer, and obesity. You’ll also want to consider light exercises such as a nice stroll, swimming, or weight lifting. No matter how old you are, maintaining a healthy diet and including exercise will benefit you and your health!
For more information about how assisted living can assist with healthy eating and nutrition, call North Star Senior Advisors at 407-796-1582 or visit www.northstarsa.com.
