Proper Nutrition for Seniors Requires Healthy Choices
Author: Brian Heckman
One of the most common characteristics among seniors is a lack of appetite. Aging adults sustain metabolic and sensory changes that impact digestion and taste, making eating seem more like a chore than a satisfying dining experience.
The caregivers at Home Helpers routinely express their concerns when the seniors they assist don’t eat well or make unhealthy food selections. Proper nutrition for seniors requires health choices, which is why Damey and I want to share nutritious dietary recommendations from the Ohio Department of Aging (ODA) with advice from the Cleveland Clinic during National Nutrition Month.
Choose Healthy Fats
Dietary fat is an essential nutrient for your body because it provides energy and helps your body and brain function. Fat can help your body absorb certain nutrients, make important hormones, protect your organs, and keep your body warm.
Bad fats should be limited to less than 10% of caloric intake each day or avoided completely. Bad fats include:
- Saturated Fats
- Trans Fats (avoid)
Good fats should make up 20-35% of the food eaten each day, or approximately 44-77 grams/day. Good fats include:
- Monounsaturated Fats
- Avocado
- Oil-based salad dressing
- Peanut butter
- Nuts (almonds, hazelnuts, peanuts)
- Olives
- Seeds (pumpkin, sesame)
- Vegetable oils (canola, olive, peanut)
- Polyunsaturated Fats
- Fish (herring, salmon, trout, tuna)
- Oil-based salad dressing
- Nuts (pine nuts, walnuts)
- Seeds (flax, pumpkin, sunflower)
- Vegetable oils (corn, soybean, sunflower)
Please be aware that vegetable oils (corn, soybean, sunflower) are high in omega-6 fatty acids, which are essential but can cause inflammation if consumed in excess, especially when highly processed or used for frying. Consider using cold-pressed, unrefined versions and balance them with omega-3-rich foods like fish, walnuts, and flaxseeds, says the.
For a healthier fat intake, focus on whole food sources (seeds and nuts) and choose extra virgin olive oil or avocado oil over refined vegetable oils when cooking.
Prioritize Proteins
“People need protein to build bones, muscles, and skin and keep them strong. Protein helps your body recover and heal from injuries too. It is important to every system of your body. Natural changes with aging may cause a decrease in appetite. You may eat less food than you once did. This can also mean that you are eating lower amounts of protein-rich foods. Aging can also change how your body digests and absorbs food. This can also impact how your body uses the protein that you eat.
“While there are healthy fats, animal-based protein sources can be higher saturated fat. It is important to choose lean sources of protein in your diet. Lean protein food provides your body with a rich source of protein without all the bad fats,” says ODA.
Protein-rich foods include:
- Seafood
- Meat
- Poultry
- Eggs
- Beans
- Peas
- Lentils
- Nuts
- Seeds
- Soy
The ODA recommends 5-6 ounces of protein daily for men and women age 60+.
Fiber Facts
“Dietary fiber includes parts of plant-based food that your body is unable to break down or absorb, but can still use,” explains the ODA.
There are two types of fiber the body needs:
- Soluble Fiber
- Helps to absorb water from food and slows down digestion, which can help you feel fuller longer
- Controls blood sugar
- Removes bad fats (cholesterol)
- Maintains weight
- May reduce risk for diabetes and heart disease
- Insoluble Fiber
- Good for colon health and helps to form the bulk of your stool, making it easier for the body to remove
- Helps prevent constipation or straining when you have a bowel movement
Fiber-rich foods include:
- Artichokes
- Beans
- Broccoli
- Brussel Sprouts
- Carrots
- Lentils
- Leafy Greens
- Avocado
- Apples
- Berries
- Peaches
- Pears
- Plums
- Breads
- Cereals
- Oats
- Pastas
Calcium and Vitamin D
According to the ODA, “Calcium is an important mineral that helps your heart and muscles function. It also supports your nervous system and helps hormones to function in your body. Your body relies on a calcium-rich diet to get all the calcium it needs. If you do not eat enough calcium, your body may begin to pull calcium from your bones. If this happens often, your bones may weaken and can break.”
The best food choices for calcium include:
- Dairy (milk, cheese, yogurt)
- Leafy greens
- Lentils and beans
- Almonds
- Fortified foods and beverages
“Vitamin D helps your body absorb calcium. It is important for bone growth. Calcium and Vitamin D work together to help prevent bone loss. They also help to build bones and muscles, which keep you strong, balanced, and independent at home.”
The best food choices for Vitamin D include:
- Fatty fish (salmon, tuna, trout)
- Mushrooms
- Egg Yolk
- Fortified foods and beverages
- Vitamin D milk
Sun exposure is also a key source for Vitamin D. “The skin makes Vitamin D from sunlight and can store it in the body for when you need it.”
Choose MyPlate for a Healthy Meal
“MyPlate (myplate.gov) provides a visual guide of how many servings of each food group you should eat each day. To ensure you eat plenty of nutrient-rich foods, plan your meals to include a variety of food groups. And try to plan your meals to include a variety of foods,” suggest the ODA.
- Fruits (2 servings/day)
- Vegetables (2-3 servings/day)
- Protein (5-6 ounces/day)
- Grains (5-9 ounces/day)
- Dairy (3 servings/day)
Seniors with physical or mental health conditions may experience challenges with grocery shopping, loading and unloading groceries, and planning and preparing nutritious meals. That’s when a compassionate Home Helpers caregiver can be of service to promote nutrition and well-being.
Our talented caregivers routinely provide transportation assistance to the grocery store or go grocery shopping for seniors in need. In addition, the Caregiver Meal Prep service allows them to plan and prepare healthy meals and snacks following necessary dietary requirements and restrictions to make life easier and more delicious.
If nutritious meal planning and preparation or other in-home care services would benefit you or a senior loved one, Damey and I are happy to schedule a FREE consultation at your convenience to assess specific needs and create a personalized care plan.
Home Helpers® Canton, OH, is Veteran-owned and operated. We are honored to have received the Home Care Pulse – Best of Home Care® Provider of Choice Award, the Shooting Star Award (2011), and multiple Platinum awards for the exceptional care we provide. We are Certified Senior Advisors and members of the Home Care Association of America, Alzheimer’s Association, and the International Franchise Association. In addition, we were ranked in the Top 500 Franchises by Entrepreneur Magazine in 2019.
Home Helpers® Canton proudly serves male and female seniors and Veterans in Stark County, Portage County, and portions of Summit County including the communities of Akron, Alliance, Aurora, Brimfield, Canton, East Sparta, Hartville, Jackson, Louisville, Massillon, Minerva, Navarre, North Canton, Randolph, and surrounding areas. 330.892.9329
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