Nourish the Golden Years: Nutritious Foods for Older Adults

As we move through the golden years of life, focusing on eating a balanced diet becomes more important than ever. While enjoying an active retirement, it can be easy to forget that your body has different demands now. But maintaining essential vitamins and nutrients is crucial for enhanced overall well-being. Fortunately, making a few proactive food additions can go a long way in improving your overall nourishment. 

Healthy Eating Tips for Vibrant Aging

Here are some flavorful choices that will help enhance energy, increase strength, and support your active and independent lifestyle in the East Valley. 

Eat Fruits and Veggies for Vitality

Fruits and vegetables are key to staying vibrant and lively as you age. The duo pack powerful antioxidants that boost your immune system and promote healthy skin. Eating a wide range of colorful fruits and vegetables is the best way to receive a full spectrum of nutrients. Consider meal options like grilled chicken salad, butternut squash soup, broccoli and beef stir fry, or a fruit and yogurt smoothie. 

Fit in Fiber for Digestive Health

Getting enough fiber is crucial, as it regulates our digestive system. Plus, fiber can help ward off conditions that older adults are more likely to experience, like diabetes, heart disease, and certain cancers. The recommended daily dose for adults ages 51-71 is 30 grams for men and 21 for women, but fortunately, fitting fiber into your diet can be easily achieved. Reach for wholesome breakfast selections like oatmeal and whole grain toast, have a handful of almonds for your afternoon snack, and eat beans as a side dish at dinner. 

Incorporate Proteins for Strength

Adults lose a great deal of muscle mass after the age of 40. Consuming plenty of protein packed foods can help you regain muscle and become stronger. Older adults should aim for 68-83 grams of daily protein. Eggs are an affordable way to get a solid dose, plus, they’re versatile enough to be incorporated throughout the day. Have a scramble with low-fat cheese for breakfast or whip up an easy egg salad for lunch. Chicken, turkey, and seafood are tasty protein options for meat eaters, while quinoa and lentils fit the bill for those who eat a plant-based diet. 

Have Healthy Fats for Brain and Heart Health

While you should try and avoid saturated fats whenever possible, healthy fats are necessary for proper brain function and heart health. Make an effort to include more foods with Omega-3s into your diet. Salmon is particularly beneficial, and can be eaten on a salad or on its own with a vegetable side dish. Sprinkle flax seeds on top of your morning cereal for added nutrition. Peanut butter and avocado are other valuable fats that can be enjoyed in sandwiches or with snacks. 

Visiting Angels Supports Healthy Habits 

Could you use assistance in eating healthier? At Visiting Angels East Valley, we understand that meal planning and preparation can be tedious. We’re here to help support your nutritional needs with our comprehensive in-home care services. Caregivers will gladly assist with planning, grocery shopping, cooking, and even post-meal cleanup. 

To learn more, contact us today!