Learn what a healthy plate looks like. Good nutrition can help older people feel their best and stay strong. Include more fruits, vegetables, whole grains, and dairy products in your diet. Another extremely important tip, especially for your health, according to Gretchen TanbonliongNCOA, associate director of Health and wellness and a registered dietitian dietitian (RDN), is to “personalize your meal plan – especially if you have special dietary needs.” RDN can work with you to create a customized plan to help you achieve your health and nutrition goals.
Look for important nutrients in the food you eat. Where possible, limit your intake of added sugars, saturated fats, and sodium. Flavoring foods with herbs and spices can help you lower your intake of sugar, salt, and saturated fat. Eat enough protein to maintain muscle mass – which decreases with age – and make sure you get adequate amounts of potassium, calcium, vitamin D, dietary fiber, and vitamin B12.
Read nutrition labels and become a savvy shopper. The U.S. Food and Drug Administration (FDA) has a tool to help you make informed food choices that can positively impact your health and wellness. According to the FDA, too many or too few nutrients can increase your risk of certain chronic diseases, such as heart disease and high blood pressure. A meal delivery service can handle a lot of the work for you, and may be helpful for seniors looking for pre-assigned, balanced meals that are easy to make and delivered directly to their doorstep.
Use the recommended serving size (and keep an eye on calories as closely as possible). In general, women aged 60+ need about 1,600-2,200 calories per day, while men need about 2,000-2,600 calories per day. Your calorie intake depends on your age, gender, height, weight, and physical activity level. The USDA’s MyPlate program shows your food group goals, as well as what and how much to eat within your calorie allowance.