Eat your fruits and vegetables. Consumer adequate protein. We all know the importance of good nutrition — but it’s even more essential with homebound seniors. The Biden administration has made eliminating hunger among older adults a priority. Here are some tips on good nutrition for older adults from the U.S. Department of Health and Human Services:
In the with good, out with the bad
A recipe for a healthy diet features a big dose of fruits, vegetables, whole grains and dairy. What’s not on the menu? Sugar, saturated fat and sodium. These pesky diet deterrents can be hard to resist, but exercising restraint will help seniors maintain an active lifestyle.
Protein packs a punch
Protein helps us put on lean muscle mass, but older adults are often not getting the amount they need, especially those 71 and older. This is especially important to help these adults adjust to biological changes associated with aging such as changes in metabolism, muscle and bone mass. Some great sources of protein include seafood, dairy and fortified soy alternatives, beans, peas and lentils. In addition to protein, these foods are also high in additional nutrients, such as calcium, vitamin D, vitamin B12 and fiber.
B12 should be No. 1
While it seems like another B-list star, vitamin B12 is very important to the formation of red blood cells, cell metabolism, nerve function and the production of DNA. However, the ability to absorb this imperative nutrient decreases as we get older. This can be remedied by consuming foods high in B12 like breakfast cereals or taking oral supplements with a health care provider’s recommendation.
Wash it down
Older adults should make sure they are consuming enough fluids to stay hydrated, as it becomes harder to feel the sensation of thirst at an older age. A great beverage for any occasion is water as it has no calories and helps digestion. Unsweetened fruit juices and low-fat or fat-free milk or fortified soy beverages are also great options for hydration and nutrition.
Seniors can improve their nutritional intake by following these recommendations. With a New Year comes a fresh start. Taking a new look at nutrition offers an opportunity to feel more energetic, happier and well-balanced for the winter season and beyond.
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