Older Adults
It’s no secret that our bodies change with the passage of time. Fortunately, there are ways to stay healthy as ͏older adults. By adopting͏ a nutrient-rich and ͏age-friendly diet, we can continue to enjoy delicious meals while enjoying our golden years.
The Importance of a Good Diet
Healthy eating offers multiple benefits for older adults.
It can help:
- Maintain a healthy weight.
- Reduce the risk of heart disease and diabetes.
- Strengthen immune function.
- Enhance cognitive abilities.
- Increase energy levels.
- Boost mental health.
Living in the Right Community
You can explore options for independent senior living in Calgary, where top retirement homes offer professionally cooked nutritious dining options. For example, the Auburn Heights Retirement Residence offers a tasty and locally sourced low-sodium, heart-friendly menu with two entree options, including multiple diabetic choices.
In addition, there are:
- Monthly Tasting Events featuring a different country’s cuisine every month.
- Monthly Sunday Brunch Buffet.
- Family-style Sunday Dinners.
- And more.
The Essential Nutrients for Healthy Aging
Let’s look at some key nutrients that are important for older adults:
- Omega-3 fatty acids have been shown to reduce inflammation, improve heart health, and support brain function.
- Antioxidants, such as vitamin C, vitamin E, and beta-carotene, help protect our bodies from oxidative stress and free radicals.
- Fibre is crucial for maintaining healthy digestion and preventing constipation.
4 Foods to Include in a Diet for Older Adults
1. Leafy Greens
These are the champions of the food world. Leafy greens, such as spinach, kale, and Swiss chard, are packed with vitamins A, C, and K, as well as folate and fiber. These nutrients are crucial for maintaining healthy bones, supporting immune function, and preventing cognitive decline.
2. Colourful Fruits and Vegetables
Brightly coloured fruits and vegetables are healthy and taste great too! We suggest eating berries, tomatoes, bell peppers, and sweet potatoes. They are rich in antioxidants and essential vitamins.
3. Lean Protein
It’s a misconception that protein isn’t important for͏ older ͏adults.͏ In fact, adding protein, such as chicken or legumes to your diet helps maintain your muscle strength and immune function. Of course, proteins are delicious too.
4. Whole Grains
Whole grain foods are the unsung heroes of a healthy diet for older adults. They can help regulate your blood sugar levels, improve digestion, and lower the risk of many diseases. We recommend quinoa, brown rice, and whole wheat bread. They are rich in fibre and provide a steady source of energy.
The Role of Hydration in Healthy Aging
Many of us drink less water with time. Unfortunately, this habit can cause fatigue and even constipation. What’s more, being dehydrated can be bad for your ͏oral health. For example, water helps clear bacteria in your mouth. Conversely, the lack of water encourages bacteria growth.
The easiest way to stay hydrated, of course, is to consume more water. Alternatively, try hydrating foods like watermelons, cucumbers, and soups!
Choosing the Right Foods
While some processed foods are tempting to consume, they’re really bad for you. Processed foods, sugary beverages, and high-sodium foods can be problematic for older adults. Instead of a sugary beverage, consider drinking cucumber water. Or, instead of a high-sodium snack, please reach for an apple.
A healthy diet is critical for older adults. Pick healthy and nutritious options while avoiding sugary and processed ones to optimize your health in your golden years.
