Healthy habits and overall well-being for older adults begin with what’s on your plate, not just how active you are.
As we age, our nutritional needs change, and a well-balanced diet becomes even more essential to maintain energy, independence and quality of life.
Here are five tips to help you get on the path to better health:
- Limit added sugar and sodium. Processed foods often contain high levels of salt and sugar, which can raise the risk of high blood pressure, diabetes and heart disease. Read labels carefully, and flavor meals with herbs, citrus and spices instead of relying on salt or sauces.
- Eat more fiber-rich foods. Fiber supports digestive health and can help manage cholesterol and blood sugar levels. Most adults need about 25 to 30 grams of fiber per day. Best sources would include whole grain, fruits, vegetables, lentils and oats.
- Prioritize protein intake. Older adults naturally lose muscle mass with age, which can affect mobility and strength. To help preserve muscle, include a high-quality protein source at every meal. (Eggs, fish, poultry, Greek yogurt, beans, tofu or nuts.)
- Stay hydrated throughout the day. The sense of thirst often decreases with age, increasing the risk of dehydration, which can cause confusion, fatigue and urinary tract infections. Drink six to eight cups of water daily.
- Consult a health professional. Before making major changes to your diet, speak with a registered dietitian or primary care provider. They can help tailor a plan based on health conditions, medications and individual preferences.
Sources: Center of Disease Control & Prevention, World Health Organization