Diet and Healthy Aging

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KEY POINTS

• A healthy diet can help you feel better physically and mentally. It can also decrease your risk of many health problems.
• Many things can make it harder to eat a healthy diet as you age. Your healthcare provider can suggest a healthy diet for you, or refer you to a dietitian who can help.
• It may help if you eat smaller meals, eat a variety of foods, and ask for help with shopping or cooking if you need it.

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Why is a healthy diet important?

A healthy diet has many benefits. It can help you:

• Have more strength and energy
• Maintain a healthy weight or lose excess body fat
• Keep your bones strong and reduce arthritis pain
• Control your blood pressure, blood glucose, and cholesterol
• Keep your mind sharp
• Recover from illness
• Decrease your risk of stroke, heart disease, and other health problems

How can aging affect diet?

As you age, it may be harder to eat a healthy diet because:

• You may not have the interest or ability to cook healthy foods.
• Missing teeth or poorly fitting dentures make it hard to chew some foods, such as fresh fruits and vegetables.
• You may avoid dairy products because they give you gas or constipation.
• You may take medicines that affect your sense of taste or cause a loss of appetite.
• You may be on a limited income and feel that you cannot afford to buy fresh fruits, vegetables, or meat.
• Your body may not absorb nutrients as well as it used to.
• You may not need as many calories as you used to, so you need foods that are high in vitamins and minerals, but not high in calories. Foods that are quick and easy to prepare may have too many calories or be high in fat and sodium.
• You may need a special diet to help with health problems, for example:
  • A low-fat, low-cholesterol diet for heart disease
  • A low-sodium diet for high blood pressure
  • A low-calorie diet to lose weight
  • A diet to help manage diabetes

How can I eat a healthy diet?

Your healthcare provider can suggest a healthy diet for you, or refer you to a dietitian who can help. Your provider can also advise you about a healthy weight based on your height and age, and if you need a special diet to help you manage your health. In general, tips to help you eat healthy include:

• Read food labels to help you make healthy choices.
• Eat 3 or 4 small, healthy, low-fat, high-fiber meals a day.
  • High-fiber foods include fruits, vegetables, beans, and whole grain breads and cereals.
  • Choose lean meats, poultry, and fish for your protein.
  • Drink enough liquids to keep your urine light yellow in color.
  • Drink nonfat or low-fat milk and eat other low-fat dairy products to get plenty of calcium to keep your bones healthy. If you don't or can’t drink cow's milk, choose lactose-free milk products or calcium-fortified foods and beverages.
  • Most of the fats in your diet should be healthy fats, such as canola, olive, peanut, and flaxseed oil.
  • Avoid using too much salt by limiting canned and other packaged foods. Add less salt when you cook or eat.
• Try to eat a variety of foods to get the calories, protein, vitamins, and minerals that your body needs. Ask your healthcare provider if you should take a daily vitamin and mineral supplement. Your provider may also suggest nutrition shakes if you need more calories or have a hard time eating enough food each day.
• Keep plenty of easily prepared, nutritious foods handy to snack on.
• Try using a microwave oven to make cooking easier and quicker.
• Limit the amount of alcohol you drink to no more than 1 drink a day. As you age, alcohol stays in your system longer.
• Ask family or friends to help with grocery shopping or preparing food if you have a hard time doing those things.
• Call the Area Agency on Aging to find out about services for older adults in your area. To find your local Agency, call the national Eldercare Locator at 1-800-677-1116.
• Consider living in a senior community or going to a senior center where you can have meals with others.
• Get regular exercise according to your healthcare provider’s recommendations. Exercise can improve a poor appetite.

How do I know if I am eating a healthy diet?

If you feel good, your skin is clear, and you have plenty of energy, you are probably eating a healthy diet. If you are not getting enough vitamins or minerals, you may have symptoms such as:

• Rashes
• A painful, swollen tongue
• Tiredness
• Irritability
• Depression
• Pale skin
• Trouble focusing

Check with your healthcare provider if you think you may not be getting all the nutrients you need.