As people age, it’s common for their metabolism and digestive systems to slow down. They also tend to become a little less active. Those are some of the main reasons why it’s so important to get exercise and eat foods that are healthy. Nutrition for seniors is such a vital topic because knowing what and how much to eat can help you maximize your well-being. Depending on your activity level, it’s generally recommended that men over the age of 50 should consume 2,000 to 2,800 calories per day. Women over the age of 50 should consume 1,600 to 2,200 calories per day. You can do many things on a daily basis to help ensure that your nutrition goals stay on track. First, eat regularly. Most healthcare professionals recommend that you eat three meals a day and have healthy snacks in between. Include at least three food groups with every meal. Choose fresh, plant-based foods first, eat whole grains, limit red meat, and avoid processed and high-sugar foods. Here are some additional tips:
- Plan your meals and snacks in advance. You’re more likely to eat healthy, nutritious food if you have a meal plan in place. You can plan your meals daily or weekly.
- Eat when you’re hungry, and don’t force yourself to finish meals. Snacking and eating when you aren’t hungry often leads to weight gain and other health issues.
- Eat slowly and chew your bites well. Eating slowly gives your brain and stomach time to communicate with each other to indicate when you’re full. And careful chewing results in easier digestion.
- Avoid foods that are high in unhealthy fats. Consuming too many high-fat foods can lead to heart disease and obesity.
- Replace desserts with low-fat yogurt and fresh fruit, or try baked apples and pears sprinkled with cinnamon.
- Have a variety of healthy snacks on hand for times when you don’t feel like cooking or preparing food.
Grocery Shopping Tips
What does grocery shopping have to do with seniors’ nutrition? Everything! Having solid grocery shopping strategies in place makes it much easier to bring home the healthiest foods. After all, if you’re tired or worked up while grocery shopping, then you’re more likely to end up with a bunch of unhealthy food in your cart. Follow the tips below to make shopping a more beneficial experience:
- Make a grocery list in advance. If you have specific brands that you like to use, then write them down. Also, write down any specific foods or ingredients that you need to avoid. That way, you can easily cross-check when you’re reading labels.
- Check newspaper flyers and make note of any sales. Cut out coupons and attach them to your list.
- Find out if your grocery store has senior discount days. Shopping on certain days might save you a few dollars.
- If you have mobility challenges, shop at a store that offers motorized carts for seniors. Or pick a store that has large aisles and helpful staff so that it’s easier to get around and receive assistance when you need it.
- See if a friend or family member can help out and go shopping with you.
- If you walk or use public transportation when you shop, buy a personal grocery cart so you don’t have to carry heavy and awkward bags.
- Check to see if your grocery store offers delivery services. You might be able to skip the store altogether.
- Plan to shop when the grocery store will be slower than normal. Weekday mornings are usually a good time to go.
- Eat before you go shopping so that you don’t make impulse purchases because you’re hungry.
- Don’t purchase too many perishable items. Just buy what you think you’ll eat over the next few days.
- Choose store or generic brands over name brands since they usually cost less.
Generic/store brands can be a good choice but it depends upon the store. Some store brands use better and healthier ingredients than others. Additionally, some store brands have more fat, salt and sugar than the name brand. Always read the labels very closely.