When we were born, our parents were very concerned about what and how much we ate. They did everything they could to be sure we had enough feedings to gain weight properly, develop and thrive. As a child, we were told to eat our vegetables to grow up big and strong. As we grow older, we typically give less and less thought to our diet and the nutrients it provides. However, the older we get, proper nutrition becomes more and more important.
Nutrition for seniors affects a plethora of physical and mental health issues. Seniors need the proper balance of unrefined carbohydrates, healthy fats, lean proteins, vitamins, minerals and plenty of water to maintain good health and wellness. For many seniors, the need for calories is diminished, but the need for nutrients is not. Proper meal planning for seniors can help supply vital nutrients without extra calories.
Unrefined carbohydrates are found in fruit, vegetables, beans and grains. These foods are also good sources of iron and folic acid. Iron is needed for healthy red blood cells, to carry oxygen throughout the muscles and bones. The brain depends on folic acid to function properly and to stabilize your mental and emotional health. Use caution when eating refined carbohydrates such as processed cereals. These foods have had fiber and other nutrients stripped from them during production, making them calorie rich and nutrient poor.
Walnuts and avocados are valuable sources of healthy fat. Fat is an essential nutrient. It gives us energy and helps with inflammation. Fat is needed for blood to clot, for muscles to move and for cells to build. Sunflower seeds and fish such as salmon and sardines are also sources for healthy fats. Swap out the butter on bread for a dip in olive oil to help lower “bad” cholesterol while improving your “good” cholesterol levels.
Grilled or broiled chicken, peanut butter, or an egg or two is the perfect way to incorporate lean protein into meal planning for seniors. Protein helps build muscle mass and improve strength, reducing frailty. It lowers blood pressure and can help reduce bad cholesterol. It also speeds recovery from surgeries or injuries, as protein is an essential building block for cells. Decrease the amount of red meat, including beef and pork, to lower the risk of many cancers and heart disease.
When a healthy diet is eaten every day, there is little need for vitamin and mineral supplements, unless prescribed by a physician. There are thirteen essential vitamins that do everything from help regenerate blood cells to fortify bones and teeth to improving the nervous system. Vitamins and minerals improve balance, brain function, hormone levels, energy levels, and organ function. Fruits and vegetables are packed with vitamins and minerals, reducing the risk of heart, liver and kidney disease, and cancer. Avoid canned fruits and vegetables, but enjoy frozen varieties with no added salt, sugar, seasonings or sauces.
A senior living community can erase the obstacles that make it difficult to eat a healthy, balanced diet every day. Retirement community dining is lively and sociable, providing conversation and camaraderie. High quality meals made with the freshest, most nutritious ingredients are prepared daily, bringing a culinary smorgasbord of delicious, savory food to the table. New and special items will whet appetites and give taste buds an exciting experience. Dietary restrictions are carefully accommodated and respected for optimum health.
Dining in a senior living community provides superior nutrition in an engaging atmosphere for residents, improving health and wellness.