top of page

What are healthy food options for seniors?

  • Writer: Natalie Lehr-Splawinski, Marketing Communications
    Natalie Lehr-Splawinski, Marketing Communications
  • Sep 8, 2022
  • 2 min read

Researchers indicate that our nutritional needs, appetite, and food habits change and our thirst level diminishes as we age.


Educate yourself on how to maintain a healthy diet & drink enough water to stay hydrated & healthy in your golden years. Ask your family physician and or a nutritionist for professional advice customized to your specific health needs. Make a plan of your current eating habits & foods and plan a healthier eating routine.


Healthy aging includes nutritious eating. Seniors need to eat well to remain as healthy as possible to maintain a good quality of life especially if they want to maintain their independence and age in place.


Healthy eating consists of a balance of lean proteins & carbs (whole grain products only), is low in saturated fats, salt (sodium), and sugars. If followed, it helps maintain muscles & strength. Choose some of the below healthy food & superfood options:


Smart protein choices:

  • Lean meats including poultry (excludes red meats)

  • Seafood: salmon, sardines, oysters.

  • Low-fat dairy products such as milk, yogurt & cheese

  • Dairy substitutes such as soy milk

  • Eggs or egg substitutes

  • Legumes (all beans & peas including chickpeas)

  • Unfermented soy products (tofu, soymilk, edamame, soy nuts & bean sprouts)

  • Low-fat nuts & seeds

Many plant foods are superfoods because they are low in fat and rich in phytochemicals & antioxidants that can help reduce health risks while preventing chronic health conditions like diabetes, heart disease, stroke, and diseases like cancer. Cruciferous vegetables for example, are very rich in vitamins & minerals and contain anti-cancer properties.


Some superfoods are:


  • Tomatoes

  • Sweet Potatoes

  • Cruciferous vegetables (broccoli, spinach, kale, brussels sprouts, cauliflower, bok choy, radishes, arugula, swiss chard & more)

  • OlivesGarlic

  • Apples

  • Berries (especially blackberries)

  • Grapes

  • Low-fat nuts such as walnuts

Choose whole grains as they contain fiber that is crucially important for blood sugar control & controls weight:

  • Wild or brown rice

  • Whole grain pasta & breads

  • Tortillas & multigrain buns

  • Oatmeal & Quinoa

Your healthy eating should consist of foods that reduce inflammation with important nutrients:


Omega 3 fats: salmon, walnuts, olive & canola, extra virgin, canola oil, flax seeds.

Vitamin C and vitamin E: citrus fruits & vegetables contain Vit C. Consume seeds, nuts & leafy greens for Vitamin E intake.

Prebiotic foods for better digestive health: artichokes, onions, whole grains, asparagus, leeks, garlic, sweet potatoes, and legumes.

Probiotic foods: yogurt, sauerkraut, kombucha, kimchi, and kefir that help promote healthy bacteria in your guts.


Consider a healthy traditional Mediterranean diet which includes:

  • Fresh fruits, vegetables, bread, and other grains, potatoes, beans, nuts & seeds

  • Olive oil as a primary fat source

  • Fish and poultry instead of red meats

  • Plant-based foods, minimally processed

  • Wine in low amounts, usually with meals.

  • Fruit for dessert to replace baked sweets

It is promoted by health care professionals to decrease the risk of heart disease, depression, and dementia. Combined with low-impact physical activity, it is known to reduce physical & mental health issues.


Natalie Lehr-Splawinski, Marketing Manager, on behalf of Diane Miller, RN.


Read helpful info on healthy eating for Canadian Seniors:








Commentaires


Natural Beach

©2024 by Seniors Choice For Care.

Proudly created with Wix.com

bottom of page