Keep on Marching forward!
As March moves along and Spring takes hold over Winters seemingly endless stretch, people start looking forward to the rest of the year. Hopefully you have taken the time this Winter to plan some exciting activities for Spring, Summer, and Fall. With those newly laid plans in mind, there is one topic that I want to discuss that will ensure that your march forward into 2025 proceeds with all the energy and joy that you deserve. That topic is nutrition.
What better month to talk about nutrition than the month that denotes the end of hibernating in the cold? I’m not the only person who thinks like this either, as March is National Nutrition Month according to the Academy of Nutrition and Dietetics. National Nutrition Month promotes learning about healthy food choices that help our bodies stay happy, healthy, and active for as long as possible while encouraging people to work to make those changes permanent in their lives year-round.
So, with that said, let's look at what nutrition needs older adults have, the risks of ignoring these nutritional needs, and finally a few examples of nutrition focused recipes that will have you marching forward into your fair-weather activities as strong as possible.
Older adults have the same nutritional needs as most everyone else, with a few key nutrients being important to focus on.
Healthy eating will make a tremendous difference in how you feel, think, and function. While this statement is true for everyone, there are certain nutrients that older adults are more prone to running low on, so even if you’ve been a healthy eater your whole life, it would be good to consider a slight change in your diet so that you can be sure you’re maximizing your intake of these important nutrients.
Foods low in sugar, saturated fats, and sodium: These 3 nutrients are famous for two reasons. First, they all make food and drinks taste great! Your body needs fat, salt, and sugar to function and repair itself, but in excess, all of them will lead to health risks. Which leads me to their second claim to fame, they are proven to cause all sorts of adverse health effects when over consumed. You shouldn’t eliminate them from your diet completely but consider limiting your intake of foods that are high in these 3 nutrients if you want to feel and function your best. Spreading your consumption out over a whole day instead of binging on sweets and treats allows your body more time to process everything, so setting a snack time aside instead of eating whenever you feel like it could pay dividends in the long run.
Vitamins and minerals: While it’s true that a healthy diet comes with most of the daily vitamin and mineral requirements, it is important to see your doctor regularly so that they can affirm that you are getting what you need. A simple blood test will show the levels of the most important vitamins and minerals in your body, and any that are lacking can be addressed with diet change or sometimes through a supplement. The jury is still out on the effectiveness of daily multivitamins, but they don’t seem to cause health problems when taken properly, so if you’re looking to air on the side of caution, then there should be no adverse effects to those flintstone vitamins each morning!
Protein: A major nutrient that supports our body is the protein that we get from our diet. While protein can come from many sources, it is crucial that you are getting enough of it on a daily basis. For the meat eaters out there, foods like meat, poultry, fish, shellfish, and cheese are all excellent sources of protein. For the vegetarian crowd, mushrooms, bivalves, dairy products, and beans will provide what you need in terms of protein. If you’re fully devoted to a vegan lifestyle, then look into rice, beans, quinoa, tofu, and any of the meat replacements available at your local grocer for your protein fix.
Poor diet can catch up to you quickly, so make sure most days of your week are NOT cheat days.
Poor diet is not defined by having a sweet tooth or enjoying the occasional serving (or two) of potato chips, but rather by daily food intake that does not match the nutritional needs of the person eating. Correcting a poor diet is important for all people, but older adults are at higher risk of having a poor diet as well as suffering from the consequences of unhealthy eating.
I could write a novel discussing the thousands of examples of how poor diet affects an aging body negatively, but instead of doing that, I’ll mention the big overarching conditions it can cause. Slower physical recovery, lower energy, increased morbidity, and increased mortality. If you are interested in more of the outcomes, it won’t take long to find a litany following a quick search online.
As we age, our metabolism slows down, our appetite decreases, and getting out to shop for healthy foods often becomes more difficult. Luckily, there are ways of addressing some of these concerns and reinstating a healthy eating pattern in your life.
Look into services that bring meals to your front door each day; or sign up for weekly meals at your local senior center to reduce the burden of having to plan and cook each week. Services like the ones offered by Noble Companion are another great option to make sure your dietary needs are on the right track. Our companion services include meal preparation and planning as well as shopping, so you can compile a list of your favorite meals each week and have them prepped and ready to go.
Recipes that pack a ton of those needed nutrients.
Finally, to help you draw up some ideas for meals and snacks that will provide the nutrients we mentioned in the earlier parts of this post, here are a few websites to check out that outline healthy meal options for you to consider.
1.) MyPlate.gov A US government website loaded with healthy meal options. The website is easy to navigate and allows you to search based on your specific situation.
2.) Chefs for Seniors This website offers some slightly more advanced recipes for your healthy meal options. If you’re a level 2 or higher home cook, then this website should be just as fun as it would be helpful!
3.) Place for Mom A place for mom is a hub for tons of information related to aging – but this link will bring you to their meals and nutrition section where you can check out their suggestions. A good line-up of meals that keep their target audience in mind.
Sources
Diet Quality and Health in Older Americans