Tips for Maintaining a Healthy Diet in Your Golden Years

Maintaining a healthy diet is difficult at any age. Especially for seniors, getting the proper nutritions from your food is important. As we age, certain health-related issues become more prevalent, and healthy dietary changes must be made to compensate. Here are a few things to keep in mind when creating a balanced diet in your golden years:

Increase Your Fruits and Veggies

The USDA Food Guide MyPlate Plan recommends that seniors fill half their plate with fruits and vegetables. Vitamins in fruits and vegetables show themselves with color. Bright fruits not only look appealing, but they are the best for your health. And you can’ go wrong with a dark, leafy vegetable. Ph.D. and RD Diane Stadler of Oregon Health & Science University says, "The darker the red, the deeper the green, the more yellow, the more orange -- they're the foods that have function." 

Pro tip: steaming is a good way to get your veggies if you have dental issues.

Take Care of Your Bones

Plenty of dairy is essential in your diet as you age, as they are excellent sources of vitamin D and calcium. The average person doesn't get enough dairy in their diet, and as an older adult, it is even more important. If you cannot tolerate dairy products, stock up on water instead of sugary or caffeinated drinks.
Pro tip: Try low-fat or nonfat dairy products to keep the added fats from dairy products at bay.

Stock up on Grains and Fiber

Known as powerhouse foods, grains like whole wheat, quinoa, oatmeal, brown rice, and whole grain pasta are essential to your diet. Fiber and grains are good for your digestive health as well as a healthier way to get plenty of carbohydrates.
Pro tip: don’t like the texture of whole grains? Try mixing with regular options (half flour pasta, half whole grain) to transition yourself.

Chose the Right Proteins

Protein is essential to keeping strong muscles, but too much meat has, in the past, been seen as a source of strain in kidney health. As we now know, protein is an important source of vitamins linked to bone health as well as muscle health - the key is to know your proportions. When picking a cut of meat, remember that visible fat equals saturated fat. The average portion of meat for an adult is about the size of a deck of cards, so anything larger is seen as excess.

Cut Back on Sodium

In nearly anyone’s diet, too much sodium is a big no-no. High sodium intakes pose a greater risk to high blood pressure, hypertension, stroke, and heart and kidney issues, meaning seniors, especially, need to pay close attention.

According to Eatingwell.com, the average person needs less than 1,500 milligrams of sodium daily, but what exactly does that look like?

• 1/4 teaspoon salt = 600 milligrams sodium 
• 1/2 teaspoon salt = 1,200 milligrams sodium 
• 3/4 teaspoon salt = 1,800 milligrams sodium 
• 1 teaspoon salt = 2,400 milligrams sodium

Eat a Bigger Lunch

The time of day in which you eat is also important. Many seniors are are tired when dinnertime rolls around, and certain food issues can interfere with your sleep schedule. This is why a hearty lunch is important to a senior's diet. Lunch is usually a more thought-out meal, as dinners can become a scavenger hunt of leftovers in the fridge at the end of the day. Use your lunch time to stock up on vitamins, good proteins, and fiber.

Dietary supplements can help, but the best way to balance your diet with vitamins and nutrients is through your food. Our bodies are designed to turn food into energy, and overpowering your body with a certain type of vitamin can throw your digestive system out of whack. Always take nutrition advice from your doctor to heart when it comes to your health, but a properly balanced diet is a good first step to improving your overall health.