How Nutritional Needs Evolve After 60

Eating a nutritious diet is one of the best ways to stay healthy as you age. Eating well may help prevent certain health problems, including stroke, heart disease, obesity, and diabetes.

As we age, our ability to absorb nutrients begins to decline. This combined with a reduced appetite can lead to nutritional deficiencies. That's why paying attention to how nutritional needs evolve after 60 matters.

If you're looking for some senior nutrition tips, we can help. Here's a guide to healthy eating for seniors.

Aim for Variety and Balance

Your body requires an array of nutrients to function as it should. This includes a mix of proteins, fats, carbohydrates, vitamins, and minerals. A healthy diet consists of a balance of these valuable nutrients. Due to changes in nutrient needs, seniors need a combination of:

Vegetables like spinach, beans, peas, and carrots
Fruits like apples, raspberries, and blueberries
Whole Grains like wheat, oats, and brown rice
Low-fat dairy products like low-fat milk, yogurt, and cheese
A variety of proteins like fish, eggs, poultry, soy, or beans
Plant oils like olive or grapeseed oil
Water

Eating a balanced diet doesn't mean you can't enjoy your favorite treats now and then. The key is to eat fresh, healthy foods and enjoy everything in moderation.

Healthy eating for seniors involves reading nutritional labels and limiting your consumption of:

Added sugars like corn syrup or fructose
Sodium is okay, but limit consumption to under 2,300 mg per day
Trans fats, also known as partially hydrogenated oils
Saturated fats are found in processed foods. Plant-based fats are more heart-healthy

Making Dietary Changes After 60

Making changes for the good of your health may help you feel better and live longer. Some tips for healthy eating for seniors include:

Adding spices rather than salt to enhance the flavor of your food
Sharing your meals with others in a social setting
Throwing out spoiled food and avoiding undercooked food
Talking to your doctor before starting any new dietary supplements
Drinking plenty of water every day to stay hydrated
Choosing fruits and vegetables in a variety of colors to increase nutrients
Getting some physical activity each day and doing things you enjoy
Staying engaged in your community or assisted living center

Get the Nutrients Your Body Needs

As you age, you want to do all you can to prevent age-related changes, including bone loss, muscle loss, chronic disease, and decreased metabolism. That's why healthy eating for seniors is so important to good health and longevity.

Some essential nutrients for older adults include:

B12

As you age, your body begins to lose the ability to absorb essential vitamins. Vitamin B12 deficiency can lead to health problems, including lethargy and neurological issues. This essential vitamin keeps your red blood cells in check and your nervous system running as it should.

Eggs are a good source of Vitamin B12, and D. B12 is also found in red meat, fish, sardines, and other animal products. If you're deficient in Vitamin B12, your doctor can recommend a B12 supplement.

Fiber

Most adults get less than half of the recommended amount of daily fiber. As you age, your digestive system may slow down, leading to weight gain and constipation.

Getting enough fiber in your diet benefits digestive and cardiovascular health. Adding bran cereal, legumes, apples, nuts, raspberries, and other high-fiber foods to your diet is a great way to boost your fiber intake.

Vitamin D

Vitamin D is often called the sunshine vitamin. Your body produces Vitamin D when exposed to sunlight. If you don't get outdoors much, you may be Vitamin D deficient.

Vitamin D helps your body absorb calcium, an essential nutrient for strong bones and healthy metabolic function. To get more Vitamin D in your diet, eat foods like tuna, salmon, and other varieties of fatty fish. Talk to your doctor about whether adding a Vitamin D supplement could benefit your health.

Protein

One of the best tips for aging and nutrition is getting enough protein in your diet. Protein helps build muscle, slow muscle loss, and enhance cell growth and repair.

Eating a protein-rich diet may help keep your blood sugar stable and your muscles strong. Eating protein at breakfast helps you feel full longer and reduce cravings during the day. To get more protein in your diet, consume more lean meats, tofu, legumes, and low-fat dairy products.

Magnesium

Magnesium is an essential mineral that many senior adults do not get enough of. Magnesium deficiency has been linked to cardiovascular disease, sleep disorders, type 2 diabetes, stroke, depression, and other health conditions.

Magnesium plays a vital role in vascular and bone health. You can increase your magnesium intake by eating more leafy vegetables, milk, yogurt, whole grains, beans, and seeds.

Water

Your body is about 60% water. As seniors age, they tend to drink less water. For some older adults, their sense of thirst goes down as they age. This leads to dehydration and issues with dizziness, falls, and other accidents.

One way to determine the amount of water you need in a day is to divide your weight by two. The answer is the number of ounces of water you need each day.

It's important to drink water throughout the day. Another way to get more water into your diet is through water-based fruits and vegetables like watermelon and cucumbers. Adding soups and broths to your diet can increase your water consumption as well.