Many senior citizens in the United States aren’t eating nutritious diets due to lack of appetite, a tight budget and a loss of smell or taste, the National Institute on Aging warned in 2010. However, seniors need adequate calories, vitamins and minerals to stay healthy and help prevent diseases. It is important that seniors plan meals accordingly to meet their nutritional needs each day. Consult your doctor before making any dramatic changes to your diet and for other advice specific to your situation.
Senior Nutritional Needs
We lose muscle mass as we age, resulting in fewer calories burned per day. The National Institute on Aging recommends that women eat 1,600 to 2,200 calories per day and men consume 2,000 to 2,800 calories per day depending on activity levels. Dr. Alice H. Lichtenstein of Tufts University's Jean Mayer USDA Human Nutrition Research Center on Aging explains that seniors may need fewer calories than younger adults, but they may need more nutrients than they once did to maintain optimal health. Lichtenstein suggests choosing nutrient-dense foods such as fruits and vegetables, legumes and whole grains over processed foods or microwave meals. Consuming adequate amounts of water is also extremely important because seniors tend to lose their sense of thirst with age. Keeping your water glass or bottle next to you throughout the day and adding in beverages such as tea and fresh juice can help you meet your fluid needs.
Bring the Fun Back to Mealtime
Senior citizens tend to eat more meals alone than younger adults and may also experience a lessened appetite due to medications or a decrease in sense of smell and taste. As a result, seniors may lose their enthusiasm for preparing and eating meals. To help make mealtime more fun, aim to eat at least three meals a week with friends or family. Take turns cooking meals for friends, for example, meet up with family members at a restaurant or go to your local community center for a free meal and a chance to socialize. Seniors who are house-bound can take advantage of home-delivery meal services to receive meals each week that can help you meet your nutritional requirements.
Eat Right on a Budget
There are many ways to bring healthy foods to your table despite a tight budget. Rather than buying all of your fruits and vegetables fresh, purchase half fresh and half frozen or canned. Frozen produce retains the nutrients of fresh produce and is already washed and cut. Both canned and frozen produce will last for months in the pantry or freezer, helping you decrease wasted food and ensure that fruits and vegetables are always on hand. Swap canned or dried legumes or tofu for meat a few times a week and choose store brands over name brands to save even more money. If you’re having trouble buying healthy groceries due to budget constraints, food stamps may be available to help you.
Eat to Prevent Diseases
Choosing the right foods can help older adults fight diseases such as cancer, diabetes and heart disease. According to the American Institute for Cancer Research, it’s never too late to eat to prevent cancer. Focusing on a plant-based diet that includes a variety of fruits and vegetables, whole grains and legumes, which contain high amounts of fiber, vitamins and minerals, can help reduce your risk of many types of cancer as well as diabetes and heart disease. The institute recommends that two-thirds of seniors’ plates should be composed of plant-based foods at each meal. Trying new foods such as vegetable burgers and soy milk may be intimidating at first, but a plant-based diet can open up a new world of options for seniors who routinely eat the same foods.
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