Healthy Foods for Seniors

As you age, your body’s need for daily energy decreases, meaning you need less calories each day. Changes in your natural hormones make your body deposit more body fat and less muscle. This increase in body fat is most noticeable around your middle. To offset this condition, limit the amount of saturated fat and increase your daily physical activity. Women, especially, begin to lose minerals in their bones and may require calcium and vitamin D as supplements.

Eating well entails studying your daily eating regimen and then learning what foods will serve you best. Plan your daily meals and snacks so they include fruits, vegetables, whole grains and low or no-fat milk. Eat lean meat, poultry, and fish, along with beans, eggs and nuts. As you prepare your shopping list, select food considered nutrient-dense. This will include foods that are high in nutrients, but low in calories. A good resource for senior health is the National Institute of Health. They suggest you select foods that include the most amount of nutrients for the calories they contain.

It is recommended you avoid food and drinks that are high in calories but low, or empty, in nutritional value. You should limit the amount of saturated fats and trans fats in your food choices. Saturated fats are found in beef, cheese, milk, butter, oil, ice cream and other frozen desserts. Trans fats are found in margarine, cookies, icings, French fries and microwave popcorn. Saturated and trans fats are also in many baked goods and sweets like cakes, cookies and doughnuts. Lowering your intake of salt is highly recommended. Someone suggested you should remove the salt shaker from the table. Your doctor or a registered dietitian can be very helpful in reviewing your eating habits.