Optimal Nutrition Tips for Senior Living in Edwardsville
Don't be one of the 60% of adults living in a healthcare setting in Illinois that qualifies as malnourished. You can prepare and enjoy nutrient-dense meals. However, many seniors do not know how to make healthy food choices.
Eating healthy is a must for reducing your risk of medical conditions. It also helps you maintain an active lifestyle so you can continue enjoying life to the fullest. Make the most of your senior living in Edwardsville by following these optimal nutrition tips.
Adapt Your Nutritional Knowledge for Aging
As we age, our nutritional needs change. Do not assume that what worked for you in the past will still be the best option today. While the basics stay reasonably consistent, there are a few changes to watch out for.
- Portion sizes
- Vitamins and minerals
- Intolerances
- Medication incompatibility
In addition, nutrient needs can vary based on your gender and activity level. What may work for someone else may not work for you.
Make a Meal Plan
Do not wait until it is time to eat to decide what you will make to eat. You may find it too easy to resort to unhealthy food choices. You can create your own meal plan by determining what you will eat for the coming week.
Consider asking about your retirement community's wellness program if this sounds daunting. They can help you create a custom meal plan or give you sample senior diet plans to follow.
Adjust Your Portions
While it is essential to stay active, you are likely not as active as you used to be. Your calorie needs will also decrease. Adjust your portion sizes to reduce your calorie intake.
However, some seniors may need to increase their portions. Portion increases are necessary if you are not eating enough and losing weight.
Prioritize Protein Rich Foods
Protein is essential for maintaining weight and muscle mass. Strong muscles help you avoid injury. Look for ways to include more protein in your diet. Eating a variety of protein sources can keep your meal plan interesting.
- Seafood
- Dairy
- Fortified soy products
- Legumes
Say No to Sugar, Sodium, and Saturated Fat
Avoid foods that can exacerbate common health problems. Unhealthy foods often contain sugar, salt, and saturated fats. When you eat excessive amounts of these things, you increase your risk of high blood pressure, diabetes, and heart disease.
If you find this challenging, look for ways to substitute unhealthy options for healthier ones. One option is to use a sugar substitute. Instead of frying in oil, try grilling or broiling.
Choose leaner meat cuts and trim off the visible fat before you cook it.
Fortify Yourself With B12
As we age, our bodies struggle to absorb B12 from our food. A deficiency can occur, requiring a supplement.
In addition, many elderly adults do not eat enough animal products. You will find that nutrition for aging adults includes these foods that contain B12.
- Meat
- Fish
- Shellfish
- Eggs
- Milk
Be Careful With Your Teeth
Your teeth are not what they used to be. Healthy eating for seniors requires you to think about how you eat your food. Hard-to-chew foods can cause damage to your teeth.
This is especially true if you have had dental work done. Try to avoid sticky, chewy, or hard foods.
Even a popcorn kernel can crack an aging crown. You may also want to avoid nuts, candy, hard bread, and chewing ice.
Drink More Water
Most Americans do not drink enough water. Replace your alcohol and sugary beverages with water.
The National Academy of Medicine recommends drinking water daily for individuals over 51. Men should drink about 13 cups, and women should drink about nine cups.
Individual water needs can vary, so check with your doctor about how much you should drink. If plain water is not appealing, you could add a sugar-free flavor to it.
Another option is to drink fat-free or low-fat milk or 100% juice. Avoid juice with a high sugar content.
Do not depend on feeling thirsty to know when you need to drink water. As we age, we lose some of our sense of thirst.
Make It a Social Activity
Turning mealtime into a social activity can help you stay accountable while keeping your nutrition plan interesting. Social clubs like those at Edwardsville Senior Health encourage you to form meaningful connections with other residents. Consistently make better food choices with a support system of friends.
Consider putting together a potluck or dinner rotation one or two nights per week. You can try new dishes you may never have thought to make. You can also take a break from cooking, preventing you from getting burnt out on meal preparation.
You can find comfort and support in your network if you struggle to stay healthy. They can provide you with ideas for overcoming your struggles.
Stay Physically Active
Look for ways to stay physically active. Moving your body helps your metabolism stay regulated and your body digest food smoothly. You could explore the outdoors by participating in a variety of activities.
- Take a daily walk after dinner
- Join a shuffleboard or pickleball league
- Take an outdoor yoga or tai chi class
Talk to Your Doctor
Always discuss any nutrition changes with your doctor. They will know your unique medical needs and can provide custom elderly nutrition tips.
Perhaps you need additional supplements. Or you may need a specialized diet for a medical condition.
In addition, some medications have adverse reactions in the body when you eat specific foods. Your doctor can advise you on which foods to avoid.
Enjoy Senior Living in Edwardsville
As you age, take stock of your eating habits, health conditions, and nutrition needs. Adapt your meal plan to help you stay healthy and active. Avoid unhealthy foods that can make your health conditions worse.
You can work with your skilled and knowledgeable wellness team when you stay at Addington Place of Edwardsville, IL. We want to make your senior living in Edwardsville enjoyable by helping you make healthy choices in all areas of your life.
Contact our in-house wellness team to embrace healthy living with the right nutrition plan.