A balanced diet in your senior years means making conscious choices about nutrient-dense food each day, helping to keep you strong and providing you with the energy you need to enjoy each day. A well-balanced plate of food should include protein, wholegrains, and healthy fats.
Research shows that poor senior nutrition can increase your risk of complications like frailty and falls. If you are planning your retirement in Menomonee Falls, WI, read on as we outline some of the ways you can embrace healthy eating through a balanced diet.
Older bodies don't absorb nutrients as efficiently as they did in adulthood. Lack of nutrients can put you at risk of illness. For example, it can weaken your immune system.
Muscle mass begins to decline as our bodies age. To counter this and keep you strong and mobile, you need to increase your intake of protein.
Finally, your bones need extra protection from age-related conditions like osteoporosis. Getting nutrients like calcium and vitamin D is more important than ever.
Eating a balanced diet doesn't need to mean perfection. Instead, focus on making sure you increase nutrients, rather than taking anything away from what you put on your plate.
The most important features of a healthy, balanced diet in your senior years are:
Protein helps you maintain your muscles, keeping you strong and protecting you from age-related weakness that can put you at risk of injury. Fiber helps support a healthy digestive system, as your digestion begins to slow as you age. Healthy fats are your body's best form of defence by supporting your immune system, heart health, and brain health.
Dehydration can leave you feeling dizzy and tired, and can put you at more risk of a fall. Furthermore, when you are dehydrated in your senior years, you are more likely to feel confused or foggy-minded.
It's important you have water throughout the day, but you don't have to opt for plain water if you find it hard. Herbal teas, milk, smoothies, and soups are all great options if you want to make sure you are getting plenty of fluids.
You can also eat more water-rich foods like apples, cucumbers, or celery. When you are well-hydrated, you'll find it easier to keep your body in optimum health, giving you energy to enjoy each day in retirement.
Many seniors begin to lose their appetite as they get older. This can come from a number of causes, including a change of smell or taste, side effects of medication, and problems with the teeth and chewing.
When that happens, it can put you at a higher risk of illness and fatigue because you might not get the nutrients your body needs.
If you have a low appetite, aim to reduce portion sizes but eat more frequently. Pay close attention to the nutritional content, adding nutrient-dense food to your plate as much as possible and avoiding highly processed foods.
Balanced eating isn't just about keeping a written diary about the nutrients you consume each day.
The right way to achieve a good diet is to make it part of your lifestyle, and one of the best ways to do that is to make mealtimes as enjoyable as possible. Think about ways you can do that, especially when it comes to dining with friends and family.
Making mealtimes sociable will ease the pressure to focus on what you eat and allow you more time to enjoy the company.
And if you are in a senior living community like ours at LakeHouse Menomonee, who boast an on-site restaurant, you can also rely on balanced menu plans. So you don't need to worry about the specific nutritional content and can instead focus on enjoying the taste and good company.
Highly nutritious food includes eggs, fish, beans, lentils, leafy greens, yogurt, and lean meats. However, balanced eating is all about eating lots of nutritious food that you also enjoy, so don't focus on trying to eat a specific type of food.
Instead, focus on whatever food is high-quality, nutritious, and is one that you like. Make sure your meals are balanced, so when you serve up any plate of food, check that it includes a portion of protein, whole grains, and healthy fats. And ensure your daily diet includes fruit and vegetables.
You might have read dietary advice that includes something called the 80/20 rule. This rule is all about finding balance in your eating choices between food that you enjoy and food that is nourishing.
The rule suggests you focus on highly nutritious food 80% of the time, and your favorite foods the other 20% of the time.
When you think about a balanced diet, it's best to think of a single meal and what you are adding to your plate.
Always start by looking at the nutritional content. At breakfast time, that might be yogurt or eggs. Lunch and dinner protein might be meat and fish.
Next are your whole grains, which might be oats or cereal for breakfast, and rice or wholemeal pasta for lunch and dinner.
Next, you have your healthy fats. This might include olive oil on a salad, nuts and seeds as snacks, or avocado on toast for your breakfast. Finally, add fruit, vegetables, or salads to every meal.
Senior nutrition means making some adaptations to what you ate in the past to support your aging body. Use these tips to ensure you are focused on a nutrient-rich diet that helps you enjoy each day with vitality.
Visit LakeHouse Menomonee today to see if we could be your retirement destination. It's the perfect choice for those who want to put their health and well-being first. You'll get nutritious chef-prepared food, our on-site fitness classes, and the scenic walks around nearby Menomonee Falls.