How do you help older adults make healthier food choices?

As we age, our bodies change in response to the foods and drinks we eat. Dietary Guidelines recommend eating more vegetables, fruits, whole grains, fat-free or low-fat dairy products, seafood, beans, and nuts. These foods are all rich in nutrients that help people stay healthy as they age.

Older adults need the right mix of nutrients. Many are at risk for nutrient deficiencies due to poor diet, dietary restrictions, or medications they may be taking. These can include calcium, vitamin D, vitamin B12, and iron, to name a few.

Many older adults also face increased risks for health problems like heart disease, stroke, and diabetes. Increasingly, frequent doctor visits may lead them to have difficulty eating as much as they would like due to time constraints or physical limitations. In addition, many older adults report lower levels of physical activity than younger people due to medical conditions or disabilities that make exercise difficult or impossible.

A balanced diet is key to keeping you healthy — not only physically but also mentally. Your plate should always be filled with healthy and nutritious foods. You can have a healthy plate if you choose the right foods. The best way to do this is to choose foods that are low in calories, fat, and sodium.

Here are some tips on how to make healthy food choices:

1. Choose fresh fruits and vegetables over processed foods such as hot dogs or deli meats.
2. Eat whole grains instead of refined grains as these contain more nutrients that deliver vitamins, minerals, fiber, and antioxidants that can improve your health.
3. Choose lean meats like chicken breast over fattier cuts like steak or pork chops that may be high in fat.
4. Choose low-fat dairy products.
5. Limit fatty meats such as ham, bacon, and sausage to once a week or a month.
6. Limit fried food to a few times a month. For example, choose baked instead of deep-fried potato chips or French fries.
7. Have a high-fiber breakfast and dinner with plenty of fruits, vegetables, whole grains, low-fat meat, and dairy products.
8. Eat vegetables every day. They are low in calories but high in nutrients, including vitamins A and C, beta-carotene, potassium, fiber, iron, and calcium.
9. Choose fresh fruit over canned or dried fruit. Fresh fruit is packed with natural sugars that help maintain energy levels. However, eat smaller portions of foods high in sugar.
10. Don’t skip meals because you’re busy with other things — as long as you eat regularly, your body will know when it’s hungry. Eat smaller meals more often throughout the day than three big meals followed by an extended period without food.

When choosing foods for your meal plan, remember what type of diet you want to follow. If you’re following the Mediterranean diet, select foods like fish, beans, nuts, and olive oil. If you’re following the vegan diet, then do so by selecting whole grains and beans along with fruits and vegetables. Here is your Shopping Lists guide to choosing healthier foods.

Healthy eating is something that most people want to do but can be a challenge. The older you get, the more demands are put on your body, and the more crucial it becomes to eat right.

The benefits of a healthy diet cannot be overemphasized. After all, adequate consumption of nutrients helps to preserve cognitive function and overall health in seniors and the overall public. By eating healthy foods and exercising regularly, older adults can keep their bodies and mind in good shape for as long as possible. Plus, many of these foods are simple and inexpensive to prepare, so any mistakes or oversights can easily be remedied.

At some point in our lives, we’ll all be faced with the challenge of trying to eat healthy on a budget. But it doesn’t have to be impossible. Healthy food can be more affordable than you might think. And that applies whether you’re cooking for one or feeding a family.

Make sure to consult your Doctor and Nutritionist to plan according to your unique needs and maintain a healthy diet.