A healthy diet reduces your risk of certain diseases and medical complications, including high blood pressure, stroke, heart disease, osteoporosis, diabetes and some forms of cancer. Eating foods rich in vitamins also boosts your immunity, which helps you fight illness and infection. You need to reduce your caloric intake as you age, so make your calories count. Choose foods that are low in fat but packed with vitamins, minerals and protein, such as fresh fruits and vegetables and lean meats.
Metabolic Changes
Your body's needs change as you age. After you pass the age of 40, your metabolism slows incrementally each year. So, even if you eat the same amount and maintain the same level of activity, you will gain weight as you age. At the same time, your digestive system's ability to extract certain nutrients from food, such as vitamins B6, B12 and folic acid, declines as you age. Ask your doctor about nutritional supplements to compensate for these changes. (See Reference 3)
Calories
The number of calories you should consume depends on your sex and your level of activity. If you are a woman over 50 and you are active physically, you need about 2,000 calories per day. If you are moderately actively you need 1,800 calories per day, and if you lead a sedentary lifestyle, you need only 1,600 calories. If you are a physically active man, you should consume 2,400 to 2,800 calories per day. If you are moderately active, aim for 2,200 to 2,400 calories, and if you are not active, limit yourself to 2,000 calories.
Malnutrition
Seniors are at risk of malnutrition for a variety of reasons, including health problems that decrease appetite, financial constraints, aversion to eating alone, depression and boredom with limited food choices on a restricted diet, notes MayoClinic.com. Malnutrition is serious because it may lead to anemia, heart problems and digestive complications. It also may weaken the muscular and immune systems, and may cause damage to the lungs. Symptoms of malnutrition include slow wound healing and a tendency to bruise easily.
Small Changes
Small changes to your diet can make a big difference in your weight and energy level. Choose lean, high-protein foods for meals or snacks instead of fatty or processed foods. For example, reach for baked whole-grain crackers instead of chips, or opt for a chicken sandwich instead of a hamburger. Use fresh fruits and vegetables rather than their canned counterparts to reduce your sodium intake and increase your vitamin consumption. Incorporate nuts, peanut butter and low fat cheese into your diet to increase protein. Don't skip meals because this will slow your metabolism and hunger may prompt you to make poor food choices later in the day. Healthy snacks, such as fruit, yogurt, cottage cheese or nuts, will help keep your blood sugar level throughout the day.
Boredom
If you're used to fatty foods, healthy food may taste bland. Crank up the flavor with herbs and lemon juice to make it more appealing. Eating alone also can be boring. Invite the grandchildren or a friend over for lunch, join in meals at your local senior center, or join a volunteer group to meet new friends who will share meals with you. Good conversation and laughter enhances your meal enjoyment, and eating with others will encourage you to make food choices you can be proud of, advises HelpGuide.org.
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