How to Make Healthy Food Choices as A Senior

• Metabolism
  Our metabolism becomes slower after 50, and we may become less physically active. This is when you should consider your routine and adopt healthy exercise and eating habits to maintain your health.
• Weakened Tastebuds
  As we age, we may lose sensitivity to bitter and salty tastes, which is why you may be tempted to add more salt to your food. However, seniors need less salt in their meals than younger people. You may consider using spices, herbs, and healthy oils such as olive oil to season food as an alternative to salt.
• Digestion
  As we age, it is common for the digestive system to slow, meaning our bodies will create less stomach acid and saliva. This can make it more difficult for your body to process some minerals and vitamins, such as folic acid, vitamin B12, and B6, which are essential to maintain good blood circulation and mental alertness. Consulting your doctor to increase your fiber intake can help.
• Illness and Medications
  Some health issues or medicines can impact your appetite negatively, often increasing your consumption of salt and sugar. It is best to consult your doctor to find a solution for such situations.

To eat healthily, you also need to keep the following in mind:

• Shop Cautiously
  It is wise to buy fresh, good-quality vegetables, fruits, and groceries from a reliable place. You can also shop with a friend and share new recipes and meal ideas to prepare delicious and nutritious food.
• Share Cooking Responsibilities
  Instead of viewing cooking as a time-consuming chore, you can make it fun by inviting a friend over to share the responsibilities. If you cannot prepare meals, it is time to consider moving to a reputable retirement community where you will have qualified staff to help you.
• Make Mealtimes a Social Experience
  Having meals with friends, family, and like-minded people can help boost your mood and relieve stress. Choosing a retirement community as your home in your senior years is a wise decision. In addition to qualified staff for assistance and nutritious food, you can enjoy good company during mealtimes.

According to nutritionists in retirement facilities and independent living homes for seniors, it is essential to include the following in your diet:

• Water – Sip water regularly to avoid dehydration, constipation, and urinary tract infections.
• Vitamins – You can get vitamin B12 from supplements or fortified foods. It helps to keep blood and nerves healthy. Consult your doctor about consuming a multivitamin to supplement vitamin D.
• Calcium – Calcium intake can help maintain your bone health, reducing the chances of fractures and osteoporosis. Milk, cheese, yogurt, broccoli, tofu, almonds, and kale are good sources.
• Good Fats – Healthy fats like omega-3s can protect you from disease and support cognitive functions. Good sources are vegetable oils, fish, seeds, and nuts.
• Proteins – Eating enough high-quality protein can boost your mood and reduce the risk of anxiety, stress, and depression. Including varied protein sources in your meals, such as fish, red meat, eggs, peas, beans, seeds, and nuts, is beneficial.
• Fiber – Dietary fiber can help enhance digestion. It can also reduce the risk of stroke, heart diseases, and diabetes and improve the condition of your skin.
• Carbohydrates – Contrary to popular belief, consuming carbs in a measured quantity is essential. Include whole grains instead of processed white flour and cut down on simple or refined carbs and sugar.