Q. I’m worried about my parents’ diet and if they are getting enough of the right foods. What are some simple guidelines I can give them?
A. March is National Nutrition Month, a perfect time for older adults to focus on their health and well-being through better nutrition. As we age, our nutritional needs change, and it becomes even more important to make mindful food choices. Here are some tips to help older adults maintain a balanced diet:
Prioritize Protein: Protein is crucial for maintaining muscle mass and strength. Include lean protein sources like chicken, fish, eggs, beans, and tofu in your meals. It helps prevent frailty and supports healthy aging.
Eat a Rainbow of Vegetables and Fruits: A variety of colorful fruits and vegetables provide essential vitamins, minerals, and antioxidants. Aim for a mix of leafy greens, berries, oranges, and carrots to support your immune system and reduce inflammation.
Stay Hydrated: Dehydration can be more common in older adults due to a reduced sense of thirst. Drink plenty of water throughout the day and consider incorporating water-rich foods like cucumbers and watermelon into your diet.
Get Enough Calcium and Vitamin D: Bone health is a priority as we age. Include calcium-rich foods like yogurt, fortified plant-based milk, and leafy greens. Vitamin D, which helps your body absorb calcium, can be obtained through sunlight, supplements, and foods like fortified cereals or fatty fish.
Watch Sodium Intake: Too much salt can contribute to high blood pressure. Use herbs and spices to flavor your meals instead of salt, and try to limit processed foods that are high in sodium.
Plan Balanced Meals: Aim for meals that combine protein, healthy fats, and complex carbohydrates. Whole grains, healthy oils, and lean proteins will help keep energy levels stable.
You can also join a nutrition lesson at one of the Councils on Aging listed below to get expert tips, ask questions, and learn simple ways to improve your diet from a registered AgeSpan nutrition dietitian.
Nutrition & Blood Sugar Control
Wednesday, March 26, 1 p.m., Billerica Council on Aging
Nutrition Bingo
Thursday, March 27, noon, Brinley Terrace COA, Tyngsboro
It always starts with taking small steps toward better eating habits. Good nutrition is a vital part of staying healthy and enjoying life at any age.
Are you caring for an older adult or need help finding healthy aging resources? Our experienced staff is available to help. Visit us online at www.agespan.org. You can also call 800-892-0890 or email info@agespan.org.
Joan Hatem-Roy is the chief executive officer of AgeSpan, which serves Groveland, Haverhill, Lawrence, Methuen and North Andover.