July 7, 2022

6 Healthy Eating Tips for Seniors

Good nutrition can help you stay active as you grow older. A balanced diet can also reduce your risk for health problems, including heart disease and diabetes, which tend to be more common among older adults.

Here are six healthy eating tips for seniors that can help you feel great and reduce your risk for disease.

1. Drink Plenty of Fluids

It’s normal to feel less thirsty as you age, but staying hydrated is crucial to maintaining a high energy level and staying regular. Drink water throughout the day, even when you’re not thirsty. If you’d like something more flavorful, consider adding citrus juice to your water.

2. Reduce Your Salt Intake

Too much salt in your diet can contribute to high blood pressure and increase your risk for stroke and heart disease. Add less table salt to your meals and experiment with other flavorings such as cilantro, parsley, and dried herbs and spices that contribute to far tastier meals.

3. Eat Fresh Produce

Fresh fruits and vegetables are packed with nutrients that boost cognition and energy and reduce your risk for illness and disease. Buy fresh produce whenever possible, as canned fruits and veggies often contain high amounts of sugar and/or sodium.

4. Increase Your Fiber Intake

Fiber lowers your cholesterol and regulates your bowel movements to reduce your risk for constipation and colorectal cancer. Aim to get most of your fiber through foods rather than fiber supplements. Apples, bananas, carrots, lentils, and oats are some of many healthy foods that are high in fiber.

5. Eat More Protein

Protein is a key nutrient for older adults due to how it can increase muscle mass, boost energy, improve your heart health, and help you maintain a healthy weight. Increase your intake of high-protein foods, including eggs, fish, almonds, Greek yogurt, and peanuts.

6. Read Ingredients Labels

Always read the ingredients labels on any processed foods you buy—including those labeled as “organic” or “all-natural”—to make sure they don’t contain high amounts of sugar, salt, and synthetic man-made chemicals that offer no nutritional value. When possible, stick to buying whole, non-processed foods that contain plenty of vitamins, minerals, and other nutrients.

At Healthcare Associates of Texas, we can help you develop a healthy meal plan that meets all your nutritional needs. Contact us today to learn more about our many healthcare services.