With both gender and age, nutrition needs can vary. Compared to when you were younger, your choices for food and drinks might need to vary slightly the older you get. That is, of course, if you want to stay healthy. You will need more of certain foods and less of others.
Other than basic adult nutritional requirements, some specific vitamins and nutrients are crucial to older adults. Special nutritional needs of individuals over 65 can include the following:
- Dietary fiber
- Vitamin B12
- Vitamin D and calcium
- The right kind of fats
What you eat now won’t change all that much if you’ve been eating healthy food your entire life. Your portions may change because, in many cases, as you age you may find your appetite decreasing. You may also want to eat less because you’re probably not as physically active as you once were. It is important, however, that the food you do eat be as nutritious as possible.
Along with limiting your intake of salt/sodium, you should consume adequate potassium. High blood pressure risks can be lowered by both of these practices. Good sources of potassium include fat-free or low-fat dairy products, beans, vegetables, and fruits. Try to add no salt or as little salt as possible to what you’re cooking and/or what’s on your plate. Rather, use spices and herbs to flavor your food.
To stay regular, eat fiber-rich foods. You may be able to reduce your risk for type II diabetes and lower your risk for heart disease, by including enough dietary fiber in the foods you eat. Eat more lentils, peas, and beans – eat cereals and whole-grain bread – and include other vegetables and whole fruits that provide dietary fiber.
As adults reach 50 years of age and older, they may have trouble with vitamin B12 absorption. Good sources of vitamin B12 include seafood/fish, lean meat, and fortified cereal. If you find yourself in need of a vitamin B12 supplement, consult with a registered dietitian nutritionist or your physician.
Vitamin D and Calcium
Compared to when you were younger, to maintain healthy bones now, you will need more vitamin D and calcium (particularly if you’re over 70 years of age). Choose calcium-rich beverages and food to meet these needs. Every day try to get three servings of fat-free dairy or low-fat dairy products.
Calcium sources include the following:
- Fortified plant-based beverages
- Canned fish with soft bones
- Dark green leafy vegetables
- Fortified fruit juices and cereals
Vitamin D sources include the following:
- Fortified beverages and food
- Salmon and other fatty fish
Note: If you choose a multivitamin or calcium supplement, make sure that it contains vitamin D also.
Not All Fats Are Created Equally
Familiarize yourself with fats. For adults 65 and over, monounsaturated and polyunsaturated fats should constitute most of the fats you eat. These can be found in fish, vegetable oils, avocados, seeds, and nuts. To help reduce heart disease risks, choose items that are low in saturated fat.
At Aston Gardens At The Courtyards, when it comes to the well-being and happiness of our residents, we take great pride.
In a stylish dining room setting, healthy, delicious meals are served three times a day. Linen tablecloths, sparkling china, friendly table service, and chef-prepared meals are enjoyed by residents in the Sensations dining room. Featuring both international cuisine and comfort foods, meals change daily and are made from scratch. To prepare mouthwatering desserts, entrées, and appetizers, our chefs use fresh ingredients. Experience the wide variety of meals served during themed parties, holidays, and other special events.
If you have questions or, even better, would like to schedule a tour, please contact us.