Your nutrition choices matter as you age. Here’s what you need to know to stay healthy and get help if you need it.
As we age, attention to nutrition can help maintain health. It can also play a role in preventing chronic illness, says the U.S. Office of Disease and Health Promotionopens a new window.
With aging, we can lose some muscle mass and bone mass. If we are less active, we may need fewer calories. Thus, it’s a good idea to choose nutrient-dense foods and “make every bite count,” they say.
Variety and attention to all the food groups can help you choose well. The National Institute on Agingopens a new window advises, “Choose a variety of nutrient-dense foods across and within all the food groups: vegetables, fruits, grains, protein foods, dairy products, and oils.”
Protein and other nutrients
“Protein, along with regular strength-building activities, is essential for maintaining muscle, which we tend to lose as we age,” says the Academy of Nutrition and Dieteticsopens a new window. It’s common for older adults to miss out on eating enough protein, which is found in meat, poultry, seafood, eggs, and dairy products. Many experts recommend using some plant-based proteins in your diet, too. These tend to be more economical than meat, while also being low in saturated fat and high in important nutrients. Think of lentils, peas, kidney beans, pinto beans, black beans, and nuts, for example.
The Dietary Guidelines for Americansopens a new window also recommend eating at least two servings of seafood per week. Not only does seafood provide lean protein; it also gives you omega-3 fatty acids, a type of fat that is good for heart health and brain health.
Eating enough fiber is important, too, as it can help keep the digestive system moving. It may also help with managing cholesterol and blood sugar levels. Besides fruits and vegetables, whole grains like oatmeal, brown rice, and whole-grain bread provide fiber in your diet. The National Institute on Aging suggests that half your grains (or more) be whole-grain.
At the same time, it’s a good idea to limit your intake of sugar and sweetened foods or desserts, as these typically provide calories without needed nutrients. You can also choose to limit fried foods, which often have extra calories and unhealthy fats.
What about water? Many older adults feel less thirsty and need to work harder to stay hydrated. Drinking plenty of water and other (unsweetened) beverages can help you with good digestion and good health.
It’s not uncommon for older adults to need more vitamin D, vitamin B12, or other nutrients. Our bodies may not make or absorb enough of these vitamins. Your health professional may check blood vitamin levels periodically and give you personalized recommendations. Calcium, found in dairy products and dark green vegetables, is important for bone health.
Try an eating quiz
Wondering where you stand with healthy eating? Try the online MyPlate quizopens a new window. You can answer some easy questions about how you eat and receive personalized tips and advice.
Help for eating challenges
Many factors can get in the way of healthy eating as we age, says the National Institute on Agingopens a new window. Here are a few:
- Food budget: Limited income can make it hard to buy the healthy foods you need. The Produce for Better Health program from CoAction helps get fresh produce directly to older adults who qualify. CoAction can arrange for some clients of senior meal centers or home-delivered meals to receive boxes of fresh produce. Produce is collected by a variety of local partners, including the Northwest Indiana Food Bank. A cornerstone of healthy eating, Produce for Better Health makes it easier to enjoy nutritious foods and build nutritious meals.
- Being alone: We are social by nature. For many people, it can be challenging to cook for yourself. And it’s less enjoyable to eat alone. Congregate (group) meal sites and home-delivered meals can help immensely. They can “provide a lifeline to seniors,” says CoActionopens a new window. “As people age, nutrition challenges increase due to limited income, disability, chronic disease, and other factors. These programs deliver healthy meals and social connections that seniors may otherwise go without. Adequate food and nutrition helps older adults maintain strength, mobility, and independence – enabling them to continue living in their own homes and communities.”
- Trouble chewing or swallowing: Choosing foods that are moist and smooth may help. A dentist can often help with tooth problems that interfere with eating. If you have trouble swallowing, this is worth discussing with your doctor.
- Challenges feeding yourself: Stroke, neurological illness, or arthritis can make it hard to feed yourself. An occupational therapist can help with ideas like special plates or utensils and tips on how to manage your movements.
CoAction Senior Nutrition Program
The CoAction Senior Nutrition Program helps older adults aged 60 and above who struggle to get enough food or are challenged to prepare meals. Looking for a place to join others for a group meal? Check out the locations of senior center meal sites on the CoAction websiteopens a new window. Multiple locations throughout Northwest Indiana help older adults enjoy healthy meals and great company.
The CoAction Senior Nutrition Program can also connect you with a local service for home-delivered meals. As funding is available, CoAction may be able to assist with the cost of home-delivered meals as part of service plan developed by your Care Manager at CoAction. (For more information about making a plan for support services, see Can You Age Well at Home?) Home-delivered meals can be an excellent solution if you are finding it hard to shop for food or prepare meals—or if you are homebound or recovering from a hospital stay. Along with delivered meals, a friendly face and a wellness check help older adults stay healthy and happy at home. In Northwest Indiana, organizations include VNA Meals on Wheelsopens a new window and Meals on Wheels of Northwest Indianaopens a new window. Moms Mealsopens a new window, Homestyle Directopens a new window and Chef for Hireopens a new window also serves the area with ready-to-heat-and-eat meals.
To participate in the Senior Nutrition Program, you must be at least 60 years of age. The program is intended to reach individuals with the greatest social and economic need. To find out whether you are eligible and explore how the program may be able to help you, you can complete a Services Request form onlineopens a new window, or call (219) 794-1829.
Nutrition helps you age at home
Being able to tend to good nutrition is one of the keys to being able to age well at home. As your Area Agency on Aging, CoAction is here to support you with good nutrition, friendly connections, and tools for independence in your later years.
