Healthy Eating Habits & Nutrition for Seniors

Healthy eating is just as important for older adults as it is for everyone, and eating should be an enjoyable and sociable activity that we can look forward to, while still being a healthy one.

A healthy eating plan can never be outgrown. No matter at what stage of life you may be in, eating healthily is vitally important. However, as far as older adults are concerned, while the basic principles of a balanced diet are the same as at any other age, individual nutritional requirements usually do need to be modified. Your overall future health will be affected according to the choices of food you make, whether you are 45 or 75, are homebound or active. Healthy food choices along with lifestyle changes can reduce the chances of getting certain aging related diseases, such as osteoporosis, diabetes, and heart disease.

Make small changes for good health

Fibre

Choose foods that are high in fibre, such as fruits, vegetables, legumes and wholegrain varieties of bread and cereals, to encourage good bowel health.

Protein

Be sure to eat protein-rich foods such as meat, fish, poultry, eggs, soybeans and nuts. Our need for protein increases when we reach our 70s – protein in the diet helps heal wounds, which can be important as older people often undergo more injuries and surgeries.

Calcium

Enjoy foods high in calcium such as low-fat milk, cheese, custard and yoghurt to help prevent or slow the progression of osteoporosis. Calcium-enriched soy milk and fish with soft, edible bones such as canned salmon or sardines, are also good sources of calcium.

Vitamin A

This is essential for maintaining good vision, the growth of tissues, and for immunity. Some of the best sources of vitamin A are: winter squash, spinach, carrots, and sweet potatoes.

Tips for Eating Regularly

Simple ideas to help us to eat regular meals include:

• eating meals at a similar time each day to build a routine
• using pre-made foods such as frozen vegetables, tinned fruit or ready-made meals (go for the low-salt and low-sugar varieties). These will take less time and energy to prepare
• eating small, regular meals rather than just a few bigger meals will help you get all the necessary nutrients without having to eat lots of food all at one time
• avoiding drinking with meals as this can fill you up and affect your appetite
• choosing moist or softer foods when you’re feeling tired means you don't have to use as much effort to chew and swallow
• adding herbs, spices and condiments (such as lemon juice) to meals adds flavour
• ask for help from friends, family or other community services such as meals on Wheels.