Senior citizens have similar dietary needs to most healthy adults, but their caloric intake should usually be slightly less. This increases the importance of eating nutrient-dense foods that don't contain empty calories. Elderly adults must also take health changes into account, including decreased ability to chew and decreased sensitivity to taste, when making food choices.
High-Fiber Foods
Fiber is important for regular bowel activity and heart health. Potatoes and other vegetables should be eaten with the skin on when possible, recommends the National Institute on Aging. Other ways to add fiber include eating oatmeal, whole grain breakfast cereal, peas, beans, lentils and whole-grain rolls. Fruits with the peel such as apples, peaches and pears also contribute fiber to the diet.
Calcium-Rich Foods
Calcium helps prevent osteoporosis and bone fractures as you age. Foods rich in calcium include milk, cheese, sardines and canned salmon. Some foods are enriched with calcium, including orange juice, margarine and cereals that are labeled as containing added calcium.
Protein Sources
Elderly adults need protein for muscle repair and overall health. Good sources include fish, poultry, lean beef, eggs, milk, beans and peas. Ideally, some protein will come from animal sources and some from plants. Protein-rich foods often contain needed minerals as well.
Fruits and Vegetables
The National Institutes of Health recommends that senior adults eat plenty of fruits and vegetables each day. These foods can be eaten raw, boiled, microwaved, baked, steamed or sauteed. Strive to eat produce in a variety of colors each day, and make a habit of finding produce that is in season for maximum flavor. Salads provide several types of vegetables while fresh fruit salad gives you a variety of tasty fruit. Fruits and vegetables provide needed vitamins and potassium.
Beverages
Some elderly adults lose a degree of their sense of thirst, allowing them to become dehydrated without realizing it. Adequate fluid intake is important for digestion and kidney health. Drinking water, green tea, 100 percent fruit juice, low-sodium vegetable juice and milk can help maintain an adequate fluid level. Broth and gelatin also contribute to daily liquid intake.
Snacks
Snack time offers an opportunity to get nutrients missed at meals. Healthy snack options include cottage cheese, nuts, celery sticks, carrot sticks, zucchini wheels, apples, grapes, bananas, whole grain crackers, cheddar cheese, frozen yogurt and pumpkin seeds.
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