While taking the right medication and exercising regularly is important, the way you eat has a huge impact on your body as well! No matter your age, proper nutrition is essential but keep in mind older adults have unique dietary needs that they should watch out for.
Aging can change how our bodies work, which means that the food we eat also needs to change. Everyone wants to eat healthier, but what that means will vary depending on your body.
Vitamin D has a large health impact on older adults. It’s most known for impacting bone health, but new research suggests that it could have an effect on many other illnesses that commonly affect older people, ranging from depression to cancer. Either way, keeping up with Vitamin D intake will help your overall health! One thing to remember is that as you age, the amount of Vitamin D you need increases, so make sure to supplement your current diet with more Vitamin D. There are many ways to add Vitamin D to daily meals. Many cereal and dairy products are fortified with it, and other foods like eggs and fish are great natural sources of it as well. Alternatively, taking a Vitamin D supplement can also be effective.
Eating fiber has many benefits. Getting enough fiber can decrease the risk of heart disease and colon cancer, and it’s great for keeping the digestive system moving! To make the most out of fiber intake, you should increase your fiber intake slowly, drink plenty of water, and spread your fiber foods out over multiple meals. When it comes to finding foods with fiber, there are plenty of options. It can be found in fruits and vegetables, as well as in beans, whole-grain breads, and nuts and seeds!
We’re often told that eating fats is bad, but omega-3 fatty acids are essential to health. They help keep the body working properly and can prevent diseases. Consuming omega-3 fatty acids can help the immune system and decrease the risk for heart disease and stroke. It can also reduce inflammation and even help protect against memory loss. The most common source of omega-3s is in fish. Salmon and tuna are some simple options that can be easily added to any meal! However, be careful to avoid types of fish with high mercury content, and remember to cook the fish in a healthy way. Chia seeds and walnuts are also good sources of omega-3s if you can’t eat fish. Supplements are also an option, but it’s recommended to get most omega-3 from food rather than supplements.
Knowing what nutrients to watch out for is one thing, but knowing how to add them to a diet is another! Here are some easy steps to help.
Eating healthier is important for staying healthy, so any step towards a healthier diet is great. Everyone has their own needs and tastes, but luckily, there are many delicious options out there!
Nutrition As We Age: Healthy Eating with the Dietary Guidelines