Nutrition Recommendations For Seniors

Healthy eating is essential at any age. However, you may be unaware that your nutritional requirements alter as you age. According to the National Council on Aging, as you become older, your body's metabolism slows down and a larger quantity of specific nutrients are required.  That is why it is important to consume nutrient-dense foods that are low in calories but have a high nutrient concentration. Having a nutritious diet allows your body to function optimally and can enhance your overall quality of life. It is high time you examine your eating habits and evaluate whether your diet is meeting your nutritional requirements.

Nutrients for Brain Health

Eat these brain foods to boost your focus, memory, and concentration.

• Vitamin E: Plant-based oils (sunflower, soybean, wheat germ, etc.), nuts, seeds, pumpkin, avocado, asparagus,
• Vitamin K: Dark leafy greens, broccoli, cauliflower, cabbage, liver, eggs, fish
• Omega-3 fatty acids: Fatty fish, nuts, seeds, fortified foods

Nutrients for Heart Health

There are plenty of heart-healthy foods that lower the risk factors for cardiovascular disease and high blood pressure.

• Healthy fats: Olive oil, canola oil, peanut oil, avocado, most nuts
• Complex carbohydrates: Whole grains, vegetables, fruits, egg whites, nonfat dairy, legumes, soy products
• Omega-3 fatty acids: Fatty fish, nuts and seeds, plant-based oils, fortified foods
• Omega-6 fatty acids: Vegetable oils like soybean, safflower, sunflower, corn oils

Nutrients to Boost Your Immune System

Keep your immune system strong and ward off infections and the flu with these foods.

• Beta Carotene: Carrots, tomatoes, spinach, sweet potatoes, mango, broccoli
• Vitamin C: Citrus fruits, berries, melons, bell peppers, tomatoes, broccoli
• Vitamin D: Fatty fish, milk, eggs
• Protein: Beef, chicken, seafood, milk, yogurt, eggs, nuts, seeds, lentils, beans
• Probiotics: Cultured dairy products like yogurt and kefir, and, fermented foods like kimchi, sauerkraut, and miso
• Zinc: Beef, shellfish, beans, nuts, wheat germ, tofu

Nutrients for Joint Health

These are examples of foods that alleviate joint aches and discomfort and reduce inflammation.

• Protein: Chicken, beef, chicken, salmon, spinach, eggs, milk, almonds, quinoa, oatmeal, chickpeas, lentils
• Vitamin C: Citrus fruits, berries, melons, tomatoes, bell peppers, broccoli
• Anthocyanins (for inflammation): Fresh cherries, blueberries, blackberries, cranberries, tart cherry juice, red cabbage

Make Mealtimes Social

Having meals with others can be engaging and meaningful, and also help promote healthy eating habits. Studies have revealed that aged adults who eat together tend to make better food decisions, which impacts overall health. This also ensures that mealtimes are kept consistent.

Treat Yourself

If you already have healthy eating habits, the occasional indulgence will not hurt. Indulge in a dessert of your favorite guilty pleasure once in a while, or during special occasions. Life is all about moderation, and restricting yourself could lead to overindulgence.

Live Healthily and Happily at TerraBella Lake Norman

Here at TerraBella Lake Norman, our residents get to enjoy delicious and nutritious chef-prepared meals in a restaurant-style dining environment. Our exceptional amenities and lifestyle programs are conceptualized with the health, wellness, happiness, and comfort of our residents in mind. If you are interested to find out more, contact us and we will be more than happy to schedule a tour and answer any questions you may have regarding our senior living options, programs, and many more.