A nutritious, balanced diet is important at any age. But for people over the age of 65, certain foods can play a crucial role in maintaining strength, vitality and peace of mind well into their senior years.
Below is a brief list of essential foods that every senior should consider including their diets to help them achieve greater balance, mobility, clarity, and longevity!
Eat plenty of protein
As we age, we tend to lose muscle mass. This can lead to a variety of issues, such as reduced functional ability and loss of independence. Eating foods high in protein can help prevent or slow muscle loss to keep you strong and independent for years to come.
Focus on foods that contain high-quality protein with essential amino acids, as these foods build muscle and help the body carry out chemical functions. Some of these foods include grilled chicken, salmon, eggs, dairy products, nuts and seeds.
Get more C and D
Along with muscle mass, we may also lose bone mass as we grow older. Severe bone loss can lead to a condition called osteoporosis, which leaves you at a greater risk for fractures and other skeletal issues.
To help keep your bones flexible and strong as you age, consume more foods high in calcium and vitamin D.
High-calcium foods include spinach, kale, broccoli, nuts and seeds. Foods high in vitamin D include tuna, herring, salmon, UV-exposed mushrooms and eggs.
Fill up on fiber
Our appetites tend to change once we reach our senior years, so it can be difficult to get the nutrients we need to maintain optimal health. This is why high fiber intake is so important. A high-fiber diet can lead to better digestion, healthy cholesterol levels, balanced blood sugar and optimal weight.
Keep these foods in your diet to fulfil your fiber needs: beans, lentils, berries, whole grains, leafy greens and nuts.
Stay fit with good fats
Basically, there are two types of fat: saturated and unsaturated. Saturated fat can be found in animal products, such as red meat and dairy. Too much saturated fat can lead to high cholesterol and clogged arteries, which are associated with high blood pressure and heart disease.
Unsaturated fat is considered the healthy or beneficial fat. Eating more unsaturated fats can help lower cholesterol, maintain a safe blood pressure, reduce inflammation in the body and improve the body’s ability to absorb nutrients.
Foods high in unsaturated fats include fish, chicken, nuts, avocados, olives, and even dark chocolate.
Luckily, many of the foods listed above are delicious and readily available, so adopting them as go-to ingredients shouldn’t be too difficult.
Don’t forget to remain physically active and well hydrated in addition to fortifying your diet. And always consult your doctor about any changes you make to your diet or exercise routine.
Happy eating and living from all of us at Life Care!
