A healthy diet plays a crucial role in the well-being of any senior, helping to sustain activity levels and independence and prevent common medical conditions and diseases. What constitutes a healthy diet tends to change as the body ages, as metabolism naturally slows and fewer calories are needed for optimal health. Here is a brief senior resource guide to maintaining a nutritious and well-balanced diet.

A Senior Guide to Healthy Eating

1. Prioritize Protein and Fiber

As a person grows older, they need more protein to preserve muscle mass, increase immune response, and recover faster from illnesses. In general, anyone over age 50 should consume about 1 to 1.2 grams of protein per kilogram (2.2 lbs.) of body weight. Good protein sources include lean meats, eggs, nuts and seeds, and dairy products. 

Also, consuming adequate amounts of fiber helps prevent constipation and aid in healthier digestion. Senior women should aim for 21 grams per day and men for 30 grams daily. Oats, popcorn, sweet potatoes, quinoa, and even dark chocolate are just a few fiber-rich foods.

2. Stay Well-Hydrated

Hydration is important for many bodily functions and processes, from infection prevention and cellular health to organ function and cognition. The best way to stay hydrated is to drink plenty of water throughout the day. A senior should drink one-third of their body weight and drink that amount in ounces. For instance, a 150-lb. person needs about 50 ounces of water each day. Other healthy fluids, like juices and seltzers, count toward that number as well, so feel free to vary your beverages. Just steer clear of drinks that are high in sugar or caffeine, as these can have the opposite of the intended effect.

3. Be Mindful of Salt

Aging bodies often have less-sharp taste buds, which can easily lead to over-salting your food. But salt is linked to a variety of health risks for seniors, including high blood pressure, heart disease, and fluid retention. Use salt very sparingly. To keep your food tasty, consider adding to your diet one of the many salt-free seasonings on the market today.

As with any diet plan, be sure to consult your doctor to determine if these solutions are right for your overall health needs and goals. You can make a healthier diet part of your lifestyle at St. Charles Community. They offer residential and nonresidential senior resources and services for clients at all ages and ability levels, including independent living apartments and assisted living. Call (859) 331-3224 to schedule a consultation or visit them online to explore their senior resources.