Good nutrition is important throughout life, but it’s even more so as you start to age. A healthy diet adds an extra layer of defense against many age-related afflictions, such as osteoporosis, heart disease, and diabetes.
Aging also causes significant changes in body composition. Older adults have a reduced metabolic rate and lower lean mass, bone mass, and water content, so it’s important to rethink your diet as you age.
Vitamins and minerals are still important in our diets, but protein, carbs, and fat stand out as essential components of a balanced diet plan for seniors. Read on to explore the benefits of these nutrition essentials.
Understanding Macronutrients: Protein, Carbs, and Fat
Macronutrients are nutrients we need in larger quantities as they help our bodies cope with the business of living, i.e., fats, carbohydrates, and protein. Micronutrients, like vitamins and minerals, take care of the finer details of bodily functions.
We only need to ingest small quantities of micronutrients to stay healthy. The human body can easily dispose of extra micronutrients, but including the correct macronutrient balance is important when planning your meals.
Each of these macronutrients plays a key role in human physical and mental health and a balanced diet should form a part of every memory care program.
Here’s why they’re so important:
Proteins
Since protein is a building block of muscle cells, sufficient protein intake is essential for maintaining muscle mass in seniors. Protein also helps slow bone loss, so you can still enjoy doing the things you love as you age.
Including about 1 ounce of protein in each meal can stimulate protein synthesis all day long.
Animal proteins are the best-known sources of this important macronutrient, but there are plenty of good plant protein sources available, too. These include:
- Soy products, like tofu and tempeh
- Nuts, beans, and legumes
These plant proteins are also packed with calcium, which is essential for bone health.
Carbohydrates
While many unhealthy foods, like biscuits and cookies, fall into the carbohydrate category, this macronutrient is essential for providing the energy you need to live your best life.
Complex carbohydrates, like wholegrain bread, take longer to break down, ensuring a steady flow of energy throughout the day. They promote feelings of fullness, which reduces the temptation to snack on unhealthy alternatives.
Fruits and vegetables are delicious and healthy sources of carbohydrates, too. They’re packed with antioxidants and vitamins A and C, which are vital for keeping your body functional.
The fiber contained in fruits, vegetables, and whole grains stimulates the digestive system. This promotes gut health and helps you feel satisfied for longer.
Some carbohydrate sources also contain a lot of protein. Some good examples of these carbs include:
- Nuts
- Beans
- Yogurt
- Quinoa
Fats
Our bodies need fat to absorb fat-soluble vitamins like vitamins A, D, and E, and it’s also an important source of energy. The trouble is that the body stores any extra fat we consume, and this can lead to health problems.
If you’re cutting down on strenuous activities during your senior years, you’ll find it much more difficult to burn off excess calories and fat. This can lead to weight gain and increase the pressure on your joints and vital organs.
Avoid saturated and trans fats and choose foods that are low in cholesterol. These fats offer limited nutritional benefits and increase the risk of heart disease.
Trans fats occur in processed fats, like margarine and fried fast food. Saturated fats come from animals. Rather, try to get your daily fat intake from the mono- and polyunsaturated fats found in nuts and fish.
A Nutritional Guide to Balanced Diets
People over the age of 50 require at least 2.6 ounces of protein daily. Nutritional experts also recommend including an additional 45% to 65% of carbohydrates in seniors’ diets.
Seniors should get around 20% to 35% of their energy from healthy fats.
For optimum health, you must spread your intake of these macronutrients throughout the day by including some of each in every meal. If you struggle to consume large meals, consider splitting your nutrient intake into snacks you can enjoy throughout the day.
Healthy Diet Tips for Seniors
Seniors may eat poorly due to several reasons. These include:
- Mobility issues
- Living alone
- Health issues
- Reduced appetite due to taking medications
- Declining senses of smell or taste
- Difficulty chewing or swallowing
Speaking to your doctor or a nutritional expert can help you plan meals that make it easier to enjoy a healthy diet in your senior years. Making a few adjustments to your usual menu can help you embrace healthy eating more easily.
Helpful Healthy Eating Hints
Avoid empty calories from candy, baked goods, and soda. Rather, incorporate foods that provide many nutrients without many extra calories. These include:
Whole grains, like brown rice, oatmeal, and wholewheat bread
- Fruits and vegetables
- Low-fat or fat-free dairy options or soy milk with added vitamins
- Nuts, seeds, and beans
- Lean meats, eggs, seafood, and poultry
Lean ground beef is easier to chew than whole beef and, thus, more easily digested. It’s also a versatile type of meat that you can use in a variety of tasty, easy-to-prepare dishes.
Limit your intake of processed and preserved meats like sausages and luncheon meat. These meats are high in saturated fats and sodium but have little protein.
Low cholesterol options include:
- Salmon, tuna, and mackerel
- Avocados
- Barley and oats
- Eggplant and okra
- Vegetable oils
If you’re finding it increasingly difficult to cook for yourself, consider joining a senior living community. Onsite dining featuring healthy meals is one of the amenities offered at the best independent living communities in Michigan.
Making the Best Choices for Senior Health
Incorporating the correct amounts of protein, carbs, and fat into senior diets is essential for making the most of your golden years.
Rittenhouse Village at Michigan City is your partner in convenient and comfortable independent living for seniors in Indianapolis. Our popular senior living options allow seniors to enjoy an active and enjoyable lifestyle with access to excellent dining options and self-catering independence.’
We are committed to our residents’ ongoing health and well-being by offering a holistic approach to community living for seniors. Schedule a tour to view our beautiful community and try out our excellent Sensations dining options for yourself.
