Healthy Eating Tips for Seniors (Guest Post)

Food Pyramid Senior Citizen Nutrition

In a fitness-conscious world, it is hard to ignore the food and drink that we put into our bodies. A well-balanced diet should consist of fruits, vegetables, proteins, and whole grains. Everyone, young and old, should be consider the following healthy eating tips to enjoy a happy and healthy 2016!

 Never Skip Breakfast. 

You have probably heard this time and time again, but breakfast is truly the most important meal of the day. It jump-starts your metabolism and should keep you full until lunch.

If you find yourself not feeling that hungry first thing in the morning, try to eat something light like a bowl of whole grain cereal and a fruit.

 Load Up On the Fruits and Veggies

Not only do they contain essential vitamins and nutrients, but fruits and veggies also fill you up and can leave you feeling full until your next meal  without having to consume foods high in calories. Remember that the more colorful your plate, the more vitamins and nutrients you are ingesting.

(Caregiver Note: If a senior is having difficulties gaining or maintaining weight, speak to a doctor about adding, healthy higher calorie foods to their diet. They may recommend adding more fats and dairy products to regular meals.)

Say Yes to Whole Grains

Oatmeal, quinoa, and brown rice are just a few types of delicious fiber-rich foods. Whole grains help lower cholesterol, reduce your risk of heart-disease, and can potentially lower your risk of type 2 diabetes.

Eat Healthy Fats

Not all fats are bad! Healthy fats can be found in foods like avocados, seeds, and olive oil, and are essential for any good diet. Try to steer clear of bad fats–fats found in over-processed foods in the form of saturated and trans fats.

Consume Lean Protein

 Chicken, fish, turkey, eggs and beans are lean proteins that are vital to any diet. They increase muscle-growth, provide heart benefits, and promote weight loss.

As we get older, our bodies start to lose muscle mass, which is why it is so important that seniors aide in steady muscle-growth by eating lean protein.

Don’t Forget to Drink

Water is one of the most important – if not the most important -part of your diet. Not only is water an essential component for everyday bodily functions, but it also promotes healthy kidneys, boosts metabolism, and aides your cognitive health.

Ask For Help Grocery Shopping 

If you are still unsure of which foods you should be eating or avoiding, ask a friend or family member to join you on your shopping trip.

They might be able to guide you in the right direction of the foods you should and shouldn't be eating.

Healthy eating may sound like you're limiting your dietary options, but there are many ways to spice up a balanced diet. Make sure to follow these tips to ensure that you're getting the nutrition that you need.

Byline:  Ruth Folger Weiss is a blogger for New Eastwood Rehab, an Easton, PA nursing home.http://neweastwoodrehab.com

*image courtesy wikimedia public domain*