Eating a variety of foods from different food groups can help provide us with the necessary nutrients that our body needs daily. As we age, we will experience a decline in our health which can be mitigated by eating the right foods. Here are several healthy diets for older adults that can help to promote their overall well-being.

Dietary Recommendations

Eating right does not need to be a complicated process. Here are several recommendations for you to start with:

Vary protein choices: add more fish, peas, and beans.
Eat fruits and vegetables: eat mustard greens or broccoli, collard greens, carrots, sweet potatoes, butternut squash, and pumpkin.
Have three servings of fat-free or low-fat dairy: take milk, cheese, or yogurt to keep bones healthy.
Eat at least three ounces of whole grains: take crackers, bread, pasta, rice, cereals every day.
Switch to monounsaturated fats: use oils instead of solid fats during food preparation.

Tips for Eating Well for Older Adults

Switch to five or six smaller meals as opposed to three large meals throughout the day.
If you experience any problems with chewing, have stews, soups, or porridge. They also offer a high level of nutrients when cooked with fresh ingredients like meat and vegetables.
Instead of using excessive salt and sugar in your cooking, make use of spices and herbs to enhance the flavors of your dishes.
Boost nutrition in your daily meals by adding protein to your porridge, sandwiches, and other dishes. You can also add tofu to soups and milk to your morning coffee or tea.
Switch to wholemeal bread and for snacks, take fruits instead of sweets.

Add Physical Activity

Balancing a healthy diet and physical activity is the best recipe for senior health and wellness. Set a goal to stay fit and active every day for at least 30 minutes. You can also choose to break down this routine into three 10-minute sessions throughout the day. If you are leading a sedentary lifestyle, it is best to start off with just a few minutes of physical activity each day. Start by taking a walk before moving on to something more strenuous like running. Always consult a healthcare practitioner if you have any concerns about overexerting your physical capacity.

Health and Nutrition for the Elderly

Healthy eating and a balanced diet can help to prevent a series of medical conditions such as high blood pressure, heart disease, Type 2 diabetes, and other chronic ailments. On top of eating a healthy diet, older adults also need to incorporate exercise as part of their daily regime. Mix aerobic and strength-training exercises to help you maintain healthy muscles. Older adults who may be experiencing difficulty in swallowing foods may not get the necessary nutrient intake they need to maintain good health. This may result in deficiencies of crucial nutrients like Vitamin D or Vitamin B12 that may in turn cause anemia, osteoporosis, and an increased risk of dementia or stroke. There are many suitable supplements that this group of older adults can take daily to replenish the loss of nutrients.