We know that having a diet full of nutrient-rich foods is important at any age, but as we get older, paying closer attention to the foods we eat has really important benefits including reducing your risk of chronic health conditions.
According to the National Resource Center on Nutrition, Physical Activity, and Aging, “1 in 4 older Americans has poor nutrition.” That can put you at risk for obesity and diabetes or being underweight, impacting your muscle and bone health.
Maintaining a healthy weight, active lifestyle and getting proper nutrition is even more vital for seniors. We know for example, that aging is linked to muscle loss, thinner skin and reduced stomach acid. In addition, you may be less able to recognize hunger and thirst. Staying on top of your nutrition, with the help of a care team, can keep you feeling better and more independent. It can also help prevent illness, chronic disease, and the need for higher levels of care.
What are some ways I can change my diet?
Eat more protein
The body needs protein to stay healthy and in good working order. More than 10,000 types of protein are found in your organs, muscles, tissues, bones and skin. It’s also a critical component of the processes that give you energy and fuel your body. Protein helps you fight infection and illness by making antibodies and keeps cells healthy.
How do I incorporate protein into my diet?
Most adults should aim to get 10% to 35% of their daily calories from protein. Some healthy options to incorporate are:
- Fish
- Poultry
- Lean beef or pork (in limited amounts)
- Tofu
- Eggs
- Dairy products
- Nuts and seeds
- Legumes, like beans, peas, or lentils
- Grains, like wheat, rice, or corn
Eat more fiber
You may already know that eating enough fiber is good for your digestion. Constipation can be a common health problem in people over 65. It’s also more common in women and is often a side effect of medications.
Seniors can get more fiber in their diet by eating whole foods like beans, whole grains, fruits, and vegetables. An easy way to get some fiber in is to start your meal with some vegetables. Salads are a great choice. Eating more fiber can help you feel fuller, help lower blood sugar, and help digestion.
Reducing chronic inflammation
Inflammation is your body’s reaction to what it sees as a foreign substance. That can be an allergen, chemical, microbe, or even certain foods can trigger that reaction. Chronic inflammation can result from eating certain foods like:
- Refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- Soda and other sugar-sweetened beverages
- Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- Margarine, shortening, and lard
According to Harvard Health, “Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.”
You can reduce your risk of these conditions by choosing anti-inflammatory foods instead of those listed above. Some examples include:
- Tomatoes
- Olive oil
- Green leafy vegetables, such as spinach, kale, and collards
- Nuts like almonds and walnuts
- Fatty fish like salmon, mackerel, tuna, and sardines
- Fruits such as strawberries, blueberries, cherries, and oranges
Studies have also shown that foods like nuts and coffee have reduced markers of inflammation and help lower the risk of cardiovascular disease and diabetes.
Seniors who are looking for a general diet that closely follows anti-inflammatory eating can consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
How can I get help with my diet?
One easy way is to look into assisted living. San Antonio communities like The Gardens of Castle Hills have a dedicated team that is devoted to your wellness goals. You can eat well and not have to worry about your nutritional needs with assisted living. San Antonio residents enjoy:
- Restaurant-style dining
- Three fulfilling meals daily planned by a registered dietitian
Assisted living, San Antonio style
In addition, you’ll never have to worry about chores or maintenance. Instead, you’ll enjoy a full calendar of activities designed to promote your total well-being, whether it’s a fitness class, a musical performance, or a day trip to one of the many attractions and historical sites in the San Antonio area.
You can choose a walk outside or chat with friends on the patio, there are plenty of ways to spend your time as you choose. And when you’re ready to eat, chef-prepared meals designed to please your palate can be found in our restaurant-style dining room. What you do, and when you do it, is always up to you.
Ready to get started on your journey to healthy senior living?
Let us help! Seniors can enjoy a healthy, anti-inflammatory diet in assisted living. San Antonio is home to excellent care and freedom at The Gardens of Castle Hills. Call us today at (210) 375-8132 to learn more about how you can easily have a healthier lifestyle.
