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Harvest Time for Healthy Aging

Portrait of mature and senior woman with a basket full of fresh vegetables and fruits

As the seasons change our bodies undergo changes too, especially when it comes to nutrition. As we age, adequate nutrition becomes increasingly important. Knowing how to support our nutritional needs can help us maintain energy, strength, and overall health.

Nutritional Changes with Age

While our bodies require fewer calories as we age, we still require a high level of essential nutrients. In fact, studies show that older adults need more protein per kilogram of body weight than younger adults to maintain muscle mass and strength. Vitamins and minerals such as calcium, vitamin D, B vitamins, and protein become even more critical for maintaining bone density, muscle strength, and cognitive health in later years. But factors like slower metabolism, digestion changes, and appetite reduction can impact a person’s relationship with food – and health. Over 25% of older adults suffer from malnutrition, which can lead to weakened immunity, slower recovery from illness, and an increased risk of hospitalization.

It’s important to remember that malnutrition doesn’t automatically mean underweight. “A person can be obese and have malnutrition,” Angel Planells, media spokesperson for the Academy of Nutrition and Dietetics, told AARP. “A lot of us think that a hefty person could not be malnourished. But if they are eating poorly, or if they’re not getting enough fruits and vegetables or not enough fiber, their bodies aren’t functioning optimally.”

Overcoming Common Dietary Challenges

While the challenges of senior nutrition are real, they’re not insurmountable. Here are a few practical tips to ensure that all older adults get the nourishment they need:

  • Focus on nutrient-dense foods. Fill up plates with foods packed with vitamins, minerals, and healthy fats. Fresh fruits, vegetables, whole grains, lean proteins, and dairy products are excellent choices. A balanced diet rich in vitamin B12 and calcium can help reduce the risk of bone fractures and cognitive decline. If appetite is an issue, smaller, more frequent meals can make eating less overwhelming.
  • Stay hydrated. Dehydration is a common issue for older adults due to lack of thirst, more medications, and less water retention. Dehydration can lead to confusion, hospitalizations, and even higher mortality risk. Making water and hydrating foods like soups, fruits, and vegetables part of their daily routine is essential for maintaining good health.
  • Consider taking supplements. In some cases, doctors may recommend supplements to fill any gaps in a senior’s diet. For example, calcium and vitamin D are critical for bone health; about ten million people over 50 have osteoporosis and supplements can proactively strengthen and protect bones. Protein supplements can support muscle mass – especially for those recovering from illness or surgery. It is essential that any supplements are taken under medical guidance to avoid interactions with medications.
  • Encourage social eating. Eating alone can sometimes lead to skipping meals or choosing less nutritious options. Older adults who eat with family, friends, or caregivers are more likely to enjoy balanced, nutrient-rich meals. Research has shown that seniors who participate in social meal programs experience higher calorie intake and better overall nutrition. Many communities and in-home care providers offer meal-sharing programs that bring both joy and better health to older adults.
  • Simplify meal prep. For seniors who struggle with meal preparation, in-home assistance can make a world of difference. Care providers who help with meal planning, grocery shopping, and meal preparation can ensure a consistent, healthy diet without the stress of doing it all alone. consistently eating well without the stress of doing it all themselves. Studies suggest home-delivered meals may improve nutrition and quality of life while reducing mortality, illness symptoms, and need for nursing home placement.

As we celebrate National Healthcare Food Service Week, it’s the perfect time to recognize the professionals who help seniors receive nutritious, delicious meals. Family Home Health is here to support independent older adults’ nutrition needs with shopping, cooking, and companionship. By eating well, seniors can thrive throughout the years.